This workout is great for endurance athletes like cyclists and runners to maintain mobility during race season. It can help improve lower body flexibility, joint mobility, and soft tissue extensibility to allow for proper performance and injury prevention.
Perform this lower-body mobility routine two to three times a week, preferably as a recovery session after a larger workout or an active warm-up to your strength training routine. You will need a lacrosse or tennis ball and a foam roller to do some of these moves. When foam rolling, take care to avoid rolling on your cervical (neck) and lumbar (lower) spine.
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Please consult with your physician prior to beginning any new form of exercise. If you are currently dealing with an injury, please seek a rehab professional before starting this workout.
Workout of the Week: Lower-Body Mobility Routine
Thoracic Spine Foam Roll
2 min. foam roll
Quad Foam Roll
2 min. foam roll each side
Glute Foam Roll
2 min. foam roll each side
Lacrosse Ball Calf Release
2 min. calf release each side
Cat-Cow
10 × 10 sec. hold each way
Half-Kneeling Hip Flexor Stretch with Overhead Reach
3 × 1 min. each side
Figure 4 Stretch
3 × 1 min. each side
Standing Calf Stretch
3 × 1 min. each side
