Blanche and Esther define flexibility and mobility, explain why they're not interchangeable and talk about how to incorporate them into your fitness growth.

Weekly update
01:00 Blanche's update
02:56 Esther's update

07:14 Is there a difference? Short answer: yes
07:45 Definition #1. Flexibility is passive range of motion. Key is external pressure and assistance.
09:09 You will always have more flexibility than mobility
10:04 If you have a lot of flexibility, you have to have a lot of strength to match that flexibility. Helpful to remember when you are double-jointed, hyper flexible, or pregnant. 
12:00 Pregnancy and stretching
12:55 Definition #2. Mobility is active control within that range of motion. Key is you are controlling your movement through internal, not external, assistance.
14:20 What if you lack in flexibility? 
14:55 Mobility work is strength work. 
18:28 Building mobility with CARs, or controlled articular rotations 

21:18 Implementation zone

• Assess your squat or deadlift pattern! 
• If you can’t actively hold where you passively can get, you have low-hanging fruit to work on! Practice bottom of squat holds or tempo rdl’s

23: 27 Get moving: CARs
lower back
neck
scapula (shoulder blades)
shoulder
ankle

26:36 Rooted Strength Updates
Strong(her) Core is available now! Click this link for tools to learn how to have a calm, confident approach to training your core in every season.
Want something geared toward the postpartum body? Peep info on Blanche's The Postpartum (Re)Build Program here.