Nathanael: Ladies and gentlemen, what is going
on and welcome to another video. Nathanael Morton here helping you become the best athlete that you
can possibly be. And today, in this video, we have a quick mobility routine that you can do before
your basketball games, before your sprints, before your squats, before your vertical jump training,
this routine is going to help you open up your hips. It's going to help you open up and loosen
up your ankles, and loosen up your hamstrings. Nathanael:
What we have today, I'll go ahead and throw the full routine on the screen for you right now
are some monkey walks, some squat walks, some Archer squats. We have the lunge and reach,
then we have the ostrich walks. We have the caterpillars, and then we have some front
to back kicks and some side to side kicks. And that will finish it up for our routine.
Nathanael: First up on our list are monkey walks and you're
going to do five reps each direction. And that's pretty much the same for every single exercise
that we have. It's going to be five reps, except at the end, the caterpillars are three reps.
But go ahead and do five reps to the one side, and then five reps to the other side. And what this
does is this actually opens up your hips, loosens up your ankles a little bit, and just gets you
ready to be in that down squat position. Nathanael:
Same with these. We have squat walks. You're going to do five steps each leg. So a total
of 10 steps going one direction and you turn around and you do five steps each foot, a total
of 10 reps coming back the other direction. Same thing with this, it opens up your hips,
it opens up your ankles, and it just gets you used to being in that squatting position. If you're
going to go and do some squats or some vertical jump training right now, or even some sprints
or some basketball, that's a great thing to do with the monkey walks and the squat walks.
Nathanael: Next we have some Archer squats. Okay?
So this is, once again, going to load your legs up without using any weight. So we're just using
body weight for this routine and shifting side to side, keeping your butt as low as possible.
Okay? Keep your butt as low as possible as you shift and that will open up your hips. And then
on your leg that goes straight, you should feel that open up your hamstring a little bit. So five
reps each side for these Archer squats. Nathanael:
Then we're going to go straight from the Archer squats into the lunge and reach.
I like to reach both sides. Some people only like to reach one side on this,
I like to reach one hand up and then come all the way down and reach the other hand up.
Okay? So this is a good rotational exercise. It's good for your spine and it's going to open up
your hips. Okay? So five reps each side, this is the lunge and reach. And when you're done,
you can go ahead, you're going to switch to the other side and do your five reps on other side.
Nathanael:
Next, we have our ostrich walks, and what you're going to do for these is just take some baby
steps forward and reach down to your toes. Okay? You're going to feel this in your hamstrings.
Make sure that you keep your legs straight, but you're going to do
five steps, each leg, 10 steps total, going this direction, and then after your 10 steps,
you'll see me here, I just walk to the other side, turn around and I do 10 more steps, five each leg.
These are your ostrich walks. Nathanael:
After your ostrich walks, we're going to go into our caterpillars. This is definitely my
least favorite. And we have three reps of caterpillars going each direction.
So you're going to go into a cobra pose, and then you're going to walk your feet
into a downward dog. Part of the reason that this is my least favorite
is because I have the tightest hamstrings on the entire planet. So I'm not a fan of this one, but
I need to work on my weaknesses and I need to get better at this one. So three reps going each
direction, you go into your cobra, and then into your downward facing dog. And this is going to be
good for your hamstrings and loosen them up. So go ahead and switch and go the other direction.
Three reps, and then you're good. Nathanael:
All right. And now we are going to go ahead and move into our front and back kicks. So go ahead,
hang on to something, put your hand on the wall. And we are going to do forward and backward kicks
a total of 20 reps. 10 kicks to the front and 10 kicks to the back. And what this is going to do
is just loosen everything up, get the hip flexors involved, get the glutes involved,
get the hamstrings a little bit more. Go ahead and switch. Other leg, 10 to the front, 10 to of the
back. These are our front and back kicks. Nathanael:
And after our front and back kicks, we're going to do side to side.
One tip for this is to get on the balls or the ball of your foot. Okay. Don't stand flat-footed,
get on the ball of your foot and go ahead and let yourself move around on the ball of
your foot. It just makes this a lot easier. Go ahead and switch legs. We got the same thing,
20 reps total. 10 to the one side, 10 to the other side. And then that's it ladies and gentlemen.
This is a quick mobility routine that you can do before your basketball games, before your sprints,
before your squats, before your vertical jump training. It's going to loosen up your hips,
loosen up your ankles, loosen up your hamstrings, loosen up your groin. It's going to make sure that
you're not tight and you're ready to go for any of your training. So now that you're done with
this mobility, let's go get some gains, kill your training, and let's get some results.