Name: Playbook - Klabera Komini - LOWER - low impact
Uploaded: 2024-04-08T22:00:57.850Z
Duration: 15 min
Description: LOWER - low impact

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

Mackenzie

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 !!

Upper Body Mobility 1

LOWER BODY

HIPS & HAMSTRINGS

FULL BODY

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

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

LOWER BODY/HIP SPECIFIC

Warm up - lower specific

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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