Name: Playbook - Klabera Komini - FULL BODY
Uploaded: 2024-12-30T10:42:04.811Z
Duration: 14 min
Description: FULL BODY

Repeat this sequence on both sides. Each exercise is 30s long. 
2 sets of each side!

- start standing and roll your shoulders back
- as you finish the shoulder roll, start bending the knees and reaching forward toward the floor
- allow the hips to lift first and roll the rest of the body back to an upright position
- repeat in a fluid motion

Full body movement

- reach forward on one leg 
- alternate bending and extending the back leg
- move slowly and fluid like

Forward reach - bend

- start in a strong runners lunge 
- front knee is bent, back leg is fully straightened with heel facing the ceiling 
- begin to press up on the back toes and slightly rock your bodyweight back to front

Rocking lunge

- start in a runners lunge with opposite arm extended and rotated
- bring arm from extended position inside the front knee and exhale 
- repeat this movement!

Dynamic revolved lunge

- staying in the lunge position, drop the knee and top of the back foot to the floor 
- walk the front knee slightly outside the line of your front hip 
- drop down to one elbow or two on the inside of the front knee and HOLD 

**If your mobility doesn’t allow you to drop to your elbows, stay up on your hands!

Lizard

- sit back on back leg 
- make sure hips are square (in line with each other) 
- reach forward towards front leg
- think “belly button to top of leg” 
- don’t round shoulders, keep pushing forward! 
- breath and hold :)

Half split

- extend the front leg laterally (sideways) while keeping the foot firmly planted on the floor 
- kneel on your back leg while making sure your foot is directly behind your glute
- keep hips pressing forwards so you are standing up nice and “tall” 
- raise the arm up overhead and *gently* lean over the extended leg 
- keep shoulders stacked and square!

Kneeling side angle

FULL BODY

Rayanne Irving

This was my first workout on the app and I really liked it. I did better than I thought I would. It was a nice, mellow place to start.

Anna

My inner abductors are really thight, but thanks.. I was in full anxiety and this made me feel better!

Evelyne

Mobility work - FULL body

Great stretches. Definitely felt looser after in the lower back. Hitting the  ice feeling warm

Rayanne

Mobility warm up - lower specific !!

Fast. Effective. Great start to the day while the kettle boils

Mariana

LOWER - low impact

Mackenzie

Upper Body Mobility 1

LOWER BODY

HIPS & HAMSTRINGS

Did this after a plyometric session 👌👌👌👌💯

Paula

🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️

My hips feel so good after this🤩 10/10 recommend

LOWER BODY/HIP SPECIFIC

Warm up - lower specific

The knee touches killed me. So unexpected and fantastic.

Mobility Warm-up

Slow Flow Mobility

Warm up - HIP FOCUSED

Dynamic Warmup

Upper Body Mobility 2

Warm up - Full Body

Warm up - run specific

Great! One thing that could help is either an aerial view or slightly zoom out in some of the videos to get a full idea of where everything should be

FULL BODY

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