This mobility flow is ideal for alleviating back & hip pain plus enhancing lower body performance. Do it pre/post-workout or use it for active recovery on off-days.

A softball is the ideal ball size for most of the drills. The sole exception is the psoas or gut area which is best targeted with a slightly deflated basketball or volleyball.

For best results, first apply heat to the targeted areas and then flow in this exact order:

1.) High Hamstring (Glute-Ham Junction)

2.) Piriformis (Glute)

3.) Rectus Femoris (Mid-Quad)

4.) Adductor (Groin)

5.) Psoas and Iliacus (Hip Flexors Complex)

Though these drills are ideally done for 2-5 minutes/side, if you're tight on time just do a minute/side for a quick 10-minute flow. If you identify a drill or body zone that's particularly uncomfortable, do it EHOH (Every Hour On-the Hour) during working hours to fix it fast.

Focus on deep, elongated breaths: inhale through the nose into the belly and exhale through the mouth.

The companion MOBILITY and ACTIVATION routines will be provided over the next few weeks. Stay tuned!

Much Love,
BJG

PS- Any questions, just ask me in the comments section underneath this video.