Lower Body Mobility program

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Looking Forward

Mobility and my Methods

The Exercises Explained

The Mobility routines

Mobility and my Methods

Firstly let me provide necessary definitions of anatomical terminology and brief

explanation on the mechanics of the area of the body this program is focused on (i.e.

the lower body). Some key terms you will need to know, that I will soon define, are:

Agonist/prime mover, Antagonist, Flexor, Extensor, Active Stretching, Passive

Stretching, and PNF Stretching. When stretching, at first, simplify the view of the body

down to the limb being stretched and view that limb containing only one pair of
 muscles. Every limb has a dominant pair of muscles that are on opposite sides of the

limb, an agonist and an antagonist, which counteract each other. Relative to the

movement of the limb the pair of muscles are either an agonist or antagonist. Agonist

means primary mover, Antagonist means resister of movement. For example if I lift my

leg forwards my quadriceps (i.e. the muscle group on the front of my upper leg) are the

agonist or primary mover, and my hamstring (i.e. muscle group on the back of the upper

leg) is doing nothing to help movement and is referred to as the antagonist. If I were to

do the opposite, moving my leg backwards my hamstring muscle would be responsible

for the movement and so it would be referred to as the agonist or primary mover and

the quadriceps would be the antagonist. Let us confine our focus, for the potential of

better comprehension, to the lower body for all further examples. In this program,

which is completely focused on the lower body, muscles on the front of the body are

responsible for flexion and the muscles on the back of the body are responsible for

extension. For example looking at the upper leg, the quadriceps creates flexion at the

hip when raising the leg out frontwards. The hamstring does the opposite; it moves the

leg backwards creating extension.

Leg Flexion Leg Extension

Agonist: Quadriceps

Agonist: Hamstrings

Antagonist: Quadriceps
Antagonist: Hamstrings
 A persons degree of Flexion and extension is very important when measuring mobility.

What is mobility? Why do people use this word instead of flexibility, does it mean the same

thing? Mobility is functional range of motion or the ability to control a limb at increased ranges

of motion. Mobility and Flexibility are not the same

thing. A persons degree of Flexibility, specifically

Passive Flexibility, is measured by how far they can

displace limb/limbs from the neutral position with no

regards to control. A persons mobility is based off of

the connection between their degree of control, while
maneuvering a limb into a stretched position, and their
degree of flexibility. The methods I use to assess active
An example of Passive Flexibility, I
am using the external force of
gravity/my bodyweight to force my
legs into a stretch. No control is
required in this method.

flexibility are active stretching and PNF stretching. Active Stretching is stretching the antagonist

solely by the force of the agonist. For example without any

external assistance I raise my leg straight out in front of me and Agonist: Quadriceps

hold it there. The agonist/prime mover in this example is the

quadriceps. By raising my leg out in front of me as high as I can

I am stretching the hamstring muscle group in the back of the

raised leg. The height I can lift my leg relies on the strength in

my quadriceps to overcome the tension in my hamstring, this is

The Hamstring, which in this case is
active stretching. the antagonist, is being stretched
PNF stretching is the simultaneous stretching and contracting of a muscle group. For

example if I stand next to a table, raise my leg keeping it straight, and place my heel on

the edge of the table and then try to bring my leg back towards the floor. The table

prevents my leg from moving and I notice a contraction of the hamstring muscles. So

while my hamstring is in a stretched position I am causing a contraction of the

hamstring, this is PNF stretching.

An example of PNF stretching, the

muscles on the back and inside of my
leg are simultaneously contracting
and stretching. Unlike the picture of
me sitting in the passive flexibility
side splits here I am supporting my
entire bodyweight and balancing (i.e.
controlling) with the muscles that are
engaged in an end R.O.M. stretch.

Mobility is control of a limb through a wide R.O.M., often times defined as

strength through R.O.M. Through the combination of Passive Stretching, Active

Stretching, and PNF stretching methods this program will greatly increase mobility.
 The Exercises Explained

The Split Curl

The Split Curl works the hip abductors and causes muscle contraction in every muscle

involved in side splits through the entire range of motion. I began with a limited R.O.M. and

developed mobility (i.e. Strength and control through increased Ranges of Motion) at 180

degrees in my splits within a very short time. This is a strong stimulus to the body to increase

flexibility. When you perform the curling motion with your leg you are performing what is

called a PNF stretch. PNF stands for proprioceptive neuromuscular facilitation; it is a

technique that enhances both active and passive range of motion. During the Split Curl when

you force or extend your leg out to full extension you are performing an active stretch, the

quadriceps is responsible for the extension of the leg, at the knee, and the subsequent

stretching of the hamstring muscle group. As you perform the curling motion bending the knee

and bringing the foot back in towards the body you are doing so via contraction of the muscles

that are being stretched (i.e. hamstrings and adductors) So as you perform the exercise

alternating back and forth between curling the leg and extending it you are alternating between

PNF stretching and Active Stretching respectively. The split curl is executed one leg at a time

and works best on a low friction surface such as hardwood floor, tile, or carpet and you should

use furniture sliders, pieces of cardboard, or paper plates to reduce friction and help your feet

slide.
 The Cossack Squat
Regarding mobility the Cossack squat is similar to the Split curl except it is easier and less

effective, but it is a good stepping stone to move onto the split curl. As you can see in the

picture I am stretching one leg and squatting with the other, this

exercise is a moderate PNF stretch for the extended leg. As the

extended leg is helping to support my weight and decelerate my

downward squatting motion via contraction of the muscles being

stretched (i.e. hamstrings, hip adductors, and other posterior leg

muscles). But the majority of my weight is being controlled and supported by the bent leg that I

am squatting on, making this a somewhat passive/ somewhat PNF stretch of the extended leg,

it is just not as isolated and as intense of a PNF stretch as the Split Curl but is a good

progression and is used to prepare the body for the split curl.

Hand Under Foot Forward Fold

Place the palms under the balls of your feet. This places the feet in a

slightly dorsiflexed position pouring more of your weight into your

heals which recruits more of your hamstring. By pouring weight into

your heels the hamstrings will be slightly contracted while being

stretched making this a PNF stretch.

 Hand Under Foot Forward Fold (Cont.)

Pull your chest and head towards your ankles.

When starting out a slight bend in the knees is recommended, as you

get more flexible try to straighten the legs.

END GOAL: Try to fold in half as much as possible with straight legs

Side Split (Active and Passive)

Active Split

By forcing the feet into the ground you are resisting your bodyweight and the the

downward sinking of motion of your body all through the strength of the muscles that are being

stretched (i.e. the hamstrings and hip adductors).This is a PNF stretch meaning the muscles that

are being stretched are simultaneously contracting. It is a very strong stimulus to the nervous

system telling the body that you want to function in this new range. The Active Split is very

similar to the Split Curl, they both target the same muscles, stretching and strengthening the
muscles of the back and inside of the legs through a PNF stretch. The obvious difference is this

Active Split is an isometric exercise meaning you hold the position for time whereas the Split

Curl is a dynamic exercise meaning movement is demanded.

The Passive Side Split

Passive stretches simply stretch tissue,

you should focus on trying to be as

relaxed as possible while passively

stretching, I focus on deep steady

breathing.
 Off ledge weighted hamstring stretch

This is a weighted stretch. In the picture on the left I am using a

25lb. weight plate. I typically use 25lb. through 60lb. You want a

weight that is heavy but still definitely controllable, that makes

the forward fold very easy but does not make you feel out of

control.

Think about keeping all of your weight in your heals, just like the

in the hand under foot forward fold, as this will recruit more

hamstring and make this into a PNF stretch. This exercise is to be

done in a static or isometric fashion for the designated time.

Focus on straight legs and pouring your weight into your heels, this will contract and strength

the hamstrings at this increased R.O.M. and tell the nervous system that you are trying to carry

out work (i.e. function) at this new range, quickening progress.

 Pigeon Stretch

The angle at the knee in front is between 90- 120 degrees. Lean your chest into the

front leg. Keep the trail leg as straight as possible; you should feel a stretch in the hip flexor of

the trail leg if you do. This stretch is primarily focused on stretching the glute and hamstring of

the bent knee leg. Leaning the chest further towards the foot makes this stretch more intense

of a glute stretch. Straightening the bent knee more slowly inches you towards front split and

changes the focus of the stretch of the front leg to more of a hamstring stretch. For the

stretching in the routines keep between 90-120 degrees at the knee and lean the chest towards

the ankle. Again keep the trailing leg as straight as possible, if its not straight at first dont let it

deter you keep at it and one day it will be straight.

 Supine Active dynamic pikes

Lying supine, or on the back, place your arms out to your sides and press your hands firmly on

the ground, this will keep you in position. Fold your legs upwards towards your face keeping the

legs straight. The range of motion is between the first picture and the second picture. You want

to perform controlled repetitions through this R.O.M.. This is an active compression exercise.

Active meaning you are actively stretching the antagonist (that is the lower back and

hamstrings) by the use of their agonists (which is the abdominals and the hip flexors). This is

one of my favorite abdominal compression and active pike flexibility exercises for training V-Sit,

if you flip the picture on the right 90 degrees I have the same shape as a 90degree V-Sit.

Pancake stretch Pulling on the feet

This is a very intense hamstring stretch. You want to

open your legs wide and lean your chest towards the

ground, the goal is to one day be able to lay your chest

flat on the ground between your legs. At first we need

assistance which is where the pulling on the feet comes

into play. If you can reach your feet grab hold of them and then focus on keeping straight legs
and relaxing for the designated hold time. If this is to intense you should focus on sitting in the

open leg position and simply leaning the chest as far towards the ground as you can, if you

need to sit close to some well-grounded object to pull on feel free or if you need to hold a

weight you can do that also, do whatever is necessary to get to the point where you can grab

your feet. Grabbing the feet is the benchmark depth that will produce great hip opening and

hamstring flexibility if routinely practiced.

Off Ledge Weighted Pancake Stretch

Position each foot

approximately 1 foot wider
than shoulder width apart

While holding a weight and

standing on a ledge (e.g.
bench, chest, futon, table,
window sill, etc.) keep the
legs straight and let the
weight pull your upper body
towards the ground folding
you in half.

*Keep your body weight

pouring into your heals as this will recruit more hamstring, if the feet are supported in a slightly
dorsiflexed position like mine are here that will help the distribution of your weight into your
heels.
The routines:

Follow each of these routines until they become easy at that time advance onto the next
routine. Perform the routine at least once every other day.

Level 1 Mobility
Exercise Hold time Reps Sets
Hand under foot forward fold 30seconds
cossack squat (dynamic) 10 each side
side split active/passive 15 sec. Active 15 Sec. Passive
Off ledge weighted hamstring stretch 30 seconds @ 15-35 lb. 2
Routine execution details:
Perform one exercise after another in a top to bottom succeeding order,
once you complete the last exercise on the list immediately start again at the top of the list
and go through the exercises one more time. You will do each exercise a total of two times.
The routines:

Follow each of these routines until they become easy at that time advance onto the next
routine. Perform the routine at least once every other day.

Level 2 Mobility
Exercise Hold time Reps Sets
Hand under foot forward fold 30seconds
Cossack squat (dynamic) 10 each side
Split Curls (Kneeling or sitting variation) 5 curls each leg
side split active/passive 15 sec. Active 15 Sec. Passive
Off Ledge Weighted Pancake Stretch 25lb-65lb 30 seconds
Pigeon Stretch 30 seconds each leg
Off ledge weighted hamstring stretch 30 seconds @ 15-35 lb. 2
Routine execution details:
Perform one exercise after another in a top to bottom succeeding order,
once you complete the last exercise on the list immediately start again at the top of the list
and go through the exercises one more time. You will do each exercise a total of two times.
The routines:

Follow each of these routines until they become easy at that time advance onto the next
routine. Perform the routine at least once every other day.

Level 3 Mobility
Exercise Hold time Reps Sets
Hand under foot forward fold 30seconds
Supine Active dynamic pikes 30
Cossack squat (dynamic) 10 each side
Split Curls ( Medium Depth ) 5 curls each leg
side split active/passive 15 sec. Active 15 Sec. Passive
Off Ledge Weighted Pancake Stretch (25lb-65lb) 30 seconds
Pigeon Stretch 30 seconds each leg
Off ledge weighted hamstring stretch 30 seconds @ 15-35 lb. 2
Routine execution details:
Perform one exercise after another in a top to bottom succeeding order,
once you complete the last exercise on the list immediately start again at the top of the list
and go through the exercises one more time. You will do each exercise a total of two times.
The routines:

Follow each of these routines until they become easy at that time advance onto the next
routine. Perform the routine at least once every other day.

Level 4 Mobility
Exercise Hold time Reps Sets
Hand under foot forward fold 30seconds
Supine Active dynamic pikes 30
Cossack squat (dynamic) 10 each side
Deep Split Curls 5 curls each leg
side split active/passive 15 sec. Active 30 Sec. Passive
Off ledge weighted hamstring stretch 30 seconds @ 15-35 lb.
Pigeon Stretch 30 seconds each leg
Off Ledge Weighted Pancake Stretch ( 25lb-65lb) 30 seconds 2
Routine execution details:
Perform one exercise after another in a top to bottom succeeding order,
once you complete the last exercise on the list immediately start again at the top of the list
and go through the exercises one more time. You will do each exercise a total of two times.