Lower Body Mobility Course
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1
Introduction
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Welcome
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Who We Are
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Purpose of Course
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Bonus: Chasing Symptoms vs Changing Systems
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Worksheets
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2
Pre Testing
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Purpose Baseline Testing
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Pre-Test: Squat
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Pre-Test: FABER
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Pre-Test: Knee To Wall
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Pre-Test: Single Leg Balance
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Pre-Test: Subjective Assessment Part I
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Pre-Test: Subjective Assessment Part II
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3
Foot Education
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Anatomy & Purpose
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Mobility, Strength & Balance
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Barefoot vs Shoes
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4
Foot Exercises
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Lacrosse Ball Rollout
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Active Big Toe Extension
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Short Foot
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Toe Splays
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Other 4 Toe Active Extension
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Toe Interlace Stretch
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Midfoot Self Mobilization
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Lacrosse Ball on Calf
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Ankle Dorsiflexion Self Mobilization
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Ankle Plantarflexion Stretch
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Lacrosse Ball on Shin
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5
Hip Education
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Anatomy
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Dysfunction
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Solution
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Key Movements
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6
Hip Exercises
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Squat (Movement)
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Squat (Position)
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Baby Squat
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Tempo Squat
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Hip Hinge
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Hip Hinge - Loaded
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Hip Hinge - Inline
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Hip Hinge – Single Leg
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Hip Hinge – Loaded Single Leg
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Hip Extension Self Mobilization
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Hip Opener – Single Leg Extension
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Single Leg Hip Opener with Abduction
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Single Leg Hip Opener with External Rotation
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Hip Mobilization Rocking Frog
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Hip Mobilization 90-90 Rotation
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Hip Activation 90-90 Rotation Foot Elevated
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Hip Activation 90-90 Rotate Back Leg
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Single Leg Balance – Partner Toss
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7
Post test
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Post-Test: Squat
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Post-Test: FABER
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Post-Test: Knee to Wall
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Post-Test: Single Leg Balance
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8
Take Aways
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Health and Wellness
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Training
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2 Week Challenge
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9
Thank You
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Thank You!!!
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Lower Body Mobility Course: Optimize Movement & Performance
Learn from the experts how to assess yourself and address your limitations, so you can maximize your mobility, improve your movement, optimize your performance and decrease pain.
What's Included In the Course:
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Science-Based Education To Help You Better Understand Your Body
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Subjective And Objective Self-Assessments To Address Your Limitations
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Cues On Proper Form For A Number of Functional Movements & Exercises
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Health Education To Help You Feel Empowered And More Autonomous On Your Fitness Journey
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Printable PDF To Follow Along And Take Notes
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2 Week Challenge To Jump-Start Your Path To Physical Freedom