marissa mcnamara 🫶🏼 on Instagram: "mobility mondayyy 😇 my go to routine to open up my hips / improve my squat depth!! only takes 10-15 min so no excuses baby movements: 💋 deep squat (place small plates under your heels if you can't keep your feet flat) 💋 squat sky reaches 💋 windshield wipers 💋 pigeon pose 💋 hip internal rotations 💋 seated kb leg raise 💋 kb ankle dorsiflexion this can be a full 10-20 min routine or added to the beginning / end of a workout if you're short on time 🫶🏼 /

marissa mcnamara 🫶🏼 on Instagram: "dont skip your warm ups yall 😤 this is my go to leg day warm up - shes a goooood one movements: 🫧 deep squat (if you can't do this with flat feet add 2.5lb plates under your heels!!) 🫧 bootstrappers 🫧 windshield wipers 🫧 90/90 with leg lifts (you'll feel cramping!) 🫧 kb ankle dorsiflexion 🫧 seated hip flexor hurdles i perform each exercise for about 30-45 seconds (both legs if it requires it). before any warm up, i'll walk 10-15 minutes on the treadmil