12-Min Lower Body Mobility for Runners & Desk Workers (Fix Tight Hips, Knees & Ankles) скачать в хорошем качестве

12-Min Lower Body Mobility for Runners & Desk Workers (Fix Tight Hips, Knees & Ankles)

Restore hip, knee, and ankle mobility for running and real life—in just 12 minutes. This beginner-friendly mobility routine improves joint control, stride mechanics, and eases stiffness whether you've just finished a run or spent all day at a desk. 🏃‍♀️💻 No equipment needed—just a mat and an optional water bottle for alignment drills. This routine is perfect for: ✅ Runners (from 5k to Half Marathon) seeking better stride mechanics ✅ Desk-bound bodies needing to unlock tight hips ✅ Knee-sensitive exercisers looking for joint control ✅ Anyone wanting to improve hip rotation, ankle dorsiflexion, and glute drive 📋 HOW TO USE THIS ROUTINE: • Pre-run: Use as a thorough warm-up to prep your joints. • Post-run/Off-day: Do the full flow to release tension and restore range of motion. ⏰ WORKOUT PLAN: [00:00] Intro [00:10] Hip focus [06:50] Knees [08:15] Ankles [10:15] Integration ⭐️ YOUR WORKOUT DIFFICULTY GUIDE ⭐️ The thumbnail color isn’t random—it reflects the workout’s difficulty level! 💙 BLUE: Beginner-friendly. 💚 GREEN: Intermediate level. ❤️ RED: Challenging session for regulars. ▶️ WATCH NEXT: 10-Min RAMP Warm-Up for Runners (Mobility, Glute & Core Activation):    • 10-Min RAMP Warm-Up for Runners (Mobility,...   10-Min Core Workout for Balance & Stability (No Crunches, Low Impact):    • 10-Min Core Workout for Balance & Stabilit...   🔗 LET'S CONNECT! • Instagram:   / just.sandraf   • TikTok:   / just.sandraf   🎵Music (intro, outro, effects): Hela Sojka 🎵 Copyrighted music licensed from Lickd. https://lickd.co A Fresh Take by Marc Jackson Burrows, https://lickd.lnk.to/w7I5wTID!Sandra+F License ID: YV7WLQXjaMO Is This Really by Per Ljungqvist, George Nakas, Alex Larkmo, https://t.lickd.co/zNDGNPAZjqB License ID: w3lNGE6WXZj Wild Card by Terry Devine-King, https://t.lickd.co/wxV8Z2bZr9d License ID: GVrE2zL0ZB7 Let The Good Times Roll by George Georgia, https://t.lickd.co/1yOVKgwayQo License ID: Y1QEGL0Nr4J Disclaimer: Your health and safety always come first! By following this video, you’re exercising at your own risk. Consult a fitness professional if you have any concerns. #LowerBodyMobility #MobilityForRunners #TightHips #KneePainRelief #AnkleMobility #DeskStretches #RunnersYoga