Name: Playbook - Klabera Komini - LOWER - low impact
Uploaded: 2024-12-30T10:42:04.717Z
Duration: 15 min
Description: LOWER - low impact

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

Rayanne Irving

Mariana

Try this lower body mobility circuit to get into your hips and side body! Remember to perform on BOTH sides. 

Repeat 2x through ❤️

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

- start in a kneeling position 
- bring one leg in front in a lunging position 
- rotate back leg so that it is perpendicular to front leg 
- rock forward while keeping front foot flat on the floor 
- push hips back and extend bent knee for a hamstring stretch 
- repeat

Forward rock - hamstring stretch

- start in a kneeling position 
- extend one leg outwards keeping foot flat to the floor
- in a fluid like motion - alternate reaching from one side to the other
- keep front of body open by “stacking” shoulders

Alternating side body stretch

- start in a kneeling position 
- extend one leg outwards and keep foot flat to the floor 
- stand up tall and keep spine long 
- take outside arm upwards and reach over extended leg 
- make sure to stack your shoulders to keep front of body open!
- hold for 3 sec and return to neutral

Repeat

Side body stretch + adductor

- start in Childs pose
- big toes together, knees apart, hips pushed back and resting as far back as possible
- arms are extended outwards, head heavy
- pushing yourself forward, straighten your legs, take a deep inhale and pull your shoulders back 
- keep your hands under your shoulders and push against the floor
- repeat the two positions back and forth :)

Childs pose - cobra

LOWER - low impact

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 !!

Mackenzie

Upper Body Mobility 1

LOWER BODY

HIPS & HAMSTRINGS

FULL BODY

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

LOWER - low impact

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