 Welcome back to School Car Science with Tim and Jaco and today we have got a follow-along mobility session for you. Tim's going to be doing the rep showing you his amazing mobility and flexibility and you're going to be following along at home so let's get started now. So we're going to put these exercises together in a movement flow that means that one is going to go straight into the next and just going to link them together so we can start to move through a few different positions and start to get nice and mobile and hips without faffing about and changing positions all the time. So we're going to show you first now Tim's going to go through all of the different exercises and then separately and then we'll build them together in follow-alongs so this is just so we know what you're doing and what you're going to go to. So first one is hip shoulder width apart we're going to drop into the bottom of a deep squat position in there you're going to be exploring a little bit side to side what this position is like you're going to work as low or as comfortable range of motion that you've got. From there the next one he's going to do is he's going to take his knee into some internal or his hip into internal I say so taking the hip across the other side of the body. After that he's going to be raising the arms up above the head trying to stay as deep as he can he's going to wrap those out making sure we've got nice controlled movement all the way through any of these and most of all making sure you're working in the range that is comfortable for you. After that he's going to go down to a sumo squat so hands go onto the toes we're going to stretch those hamstrings like in his pike position and then from there we'll walk his hands out to the bottom of a or sorry the top of a push-up position and then it's going to go into like his lizard type position where we're opening the hip up and again exploring ranges on one side back to your press up position exploring ranges on the other. After these done those we're going to walk ourselves back and then we're going to be in that little stretch of the hamstring again before standing working our way up to standing and then the last little couple are some lateral movements so going out to the side again deep as you can back to the middle and then we're going to go all the way across the other into our cut seat where the knee crosses over if you can you're going to sit all the way down onto the floor like Tim and then you're going to stand back up and then we'll just simply do the other side as far as you can back to the middle leg goes then behind knee crosses over down to the floor sit down if you can then stand back up take a deep breath and that's you mobilise and ready for either your session ahead or maybe you're going to go to bed now you've done it before you before you read or to work time or to work this is the type of thing that actually could be done brilliantly at any time or point of the day as well as a standalone session on its own the more reps you do of these the more you're going to get a blow on so we're going to go for five of everything in this so get yourselves ready there's no going to be no breaks at all you're going to follow along let's get into the full flow now right so you've got a drink are you ready let's go so first thing bottom of this deep squat position as deep as you can go we're going to explore a little movement one side one two three four five six seven eight nine ten so that's five on each side then we've got five we're crossing the knee over so one and then one on the other side good then two trying to stay as low as we can at all times but just working where you can hopefully the more we go through these the more you're going to feel that you're starting to get loose and then five that's the last one across good and then we're going to do five raises the key on this one is trying to maintain the hips down so the arms are going to raise up it's going to pause team's got lovely shoulder and hip mobility and range so we're able to go through this slowly control little pause as we go at the top for four and then the last rep five that's working the whole of your body now hands go down onto the floor bum goes up in the air we're stretching the hamstrings just going to pause there for a second before we're going to walk our hands out to this top of the push-up position so then we're going to do five reps on each side it's in a little explore and takes the leg back other side so that's one on each side feet go back a little explore that hip range that's two that's the second rep on this side here comes number three pushing that hip out you want to actively push the knee out with those glutes there's number four and again trying to get as we go through these reps you're going to feel like perhaps you can drop a little bit lower and a little bit deeper into those positions and then this is the last rep five good back to the press position and you're going to start to walk your hands back up your shoulders you're working hard in there little pause the bottom to stretch those hamstrings again before rolling yourself back up to the top then we're going to do five reps on each side and each rep has almost got two in remember so steps outside as deep as you can trying to stay nice and upright as much as you can leg comes all the way around the back knees cross cross over can sit all the way down to the floor and there's the first rep come out to the other side back through making sure we're challenging our balance a little bit here and we're on one leg as well so there's one rep on each side so into rep number two comes back a little bit of balance cross the leg over knee comes down bum all the way to the floor this time back up second rep on the left side control all the way through working as deep as you can so you can go all the way down to four there's number two so we've got three left to go he's working a little bit now we've we've glossed this up as an ability and flexibility but now the glutes are starting to work really strong in this position the deeper you drop down there the more the glutes are going to work and then the same as you drive back up here that right foot is working hard as you drive through so here comes rep number four cross over drive back up the left side rep number four brush back through a little bit of balance good last one come to the left done so there we have a nice little lower body mobility routine i definitely feel loosey goosey right now and you probably worked a little bit harder than you thought you'd dress that up as a little bit mobility but one of the most important things about creating range of motion is not just going into into new shapes and new unforeseen lands of range in those hips and those shoulders but actually being strong there so hopefully your glutes will feel like they've been working hard and you've got a little bit of a sweat on as well as for you and as tim said loosey goosey one of the most important things in mobility is we keep using range of movement so that's literally going to take you a few minutes to go through you're going to maintain some good range of movement and improve it keep your body moving well probably the biggest investment you can make just to move well and that is going to set you up really fine even possible whatever that might look like yeah there's no reason why you couldn't go through that um have a little rest then go through that sequence again or increase the number of reps you might spend a bit more time in some of those positions or you might rather than doing five of each you might do eight nine ten uh and and so on and just work with where your body's at and what feels good for you is a good cue and key to improving that range of motion and making sure you have a little bit of fun with it as well so go have a play and we'll see you next time so until next follow-along workout class dismissed