Mobility Homework for a Chilly Weekend

This week has been cold here in Colorado — like, booger-freezing cold. Unfortunately, it doesn't look like it will be warming up much over the weekend. So, today I thought to myself, "self, if you're going to be inside all weekend, you better make some progress on your mobility." And! And! Guess what?! Now that we have final designs, and the cards are off to the printer, I can use Mobility on Demand to plan my workout.

Unfortunately, my piriformis has been bugging me a lot, so that is going to be the focus of this week's mobility workout. This mobility series is good if you've been doing a lot of lunges recently, as it gets into those tough butt areas.

Mobility Homework | 11.14.14 | Glutes / Piriformis

Piriformis Release

Sitting on a lacrosse ball, target one side of your glute. Roll the ball up and down your glute and left to right. If you find a tough spot, settle into the area for 30 seconds, or so until you feel a release. Repeat on the other side. If necessary, you may have to do a few rounds of this. I will be performing this exercise all weekend. For reference, if you're having pirifomis issues, the area highlighted in green, below, is where you're going to feel the most discomfort.

Courtesy of

Figure Four & Pigeon

Look! Look! Mobility exercises pulled straight out of the MOD deck. So exciting.

Now that your butt is warmed up, you'll be ready to sink into these positions nicely. Start with the Figure Four stretch. Lie on your back with your legs raised at a 90°. Cross your left leg over your right knee, resting your left foot on the right knee. Pull your right knee towards your chest. Depending on the level of difficulty you're looking for, hold this position for one to three minutes and then switch sides.

Next comes the Pigeon pose. Start in a plank position and place your left knee on the inside of your left hand. Settle your hips towards the ground and square them forward. You can remain upright in this position or for a more intense stretch, fold forward over your left shin. Hold this position anywhere from 30 seconds to two minutes and then switch sides.

Ta-da! Now you have the most mobilized booty ever.