Name: Playbook - Klabera Komini - Mobility work - FULL body
Uploaded: 2024-04-08T22:00:57.831Z
Duration: 15 min
Description: Mobility work - FULL body

Mariana

Mackenzie

Great to add as a lift day warm up or just do on it’s own! Work your range of motion for the full body with this sequence. 

Repeat 2x if NOT using as warm up ❤️

- start in a seated position 
- swing arm SLOWLY backwards and continue in a circular motion until you reach starting position
- repeat the circle
- repeat both sides

Seated arm circles

- start in a seated position 
- lift both arms overhead and maintain a flat back 
- bend at the elbows and pull downwards creating the “W” shape against an imaginary wall
- raise arms to starting position slowly

Seated W

- start lying on the floor with knees bent 
- press lower back firmly into the floor and extend arms straight out over chest 
- alternate lowering one arm at a time - hoping to reach the floor. If you cannot reach the floor, stop when your body tells you to!!

**do not force your arm to reach the floor if your lower back cannot stay on the floor**

Lying arm taps

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the floor
- press both hands firmly into the floor
- alternate rotating and extending each arm 
- follow arm with gaze if you can!!

Alternating rotation + adductor

- 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 seated 
- have fingertips behind you and facing towards your legs
- lift hips and keep core engaged
- create a slight rock back to front to feel stretch at the tops of your shoulder capsule

Reverse tabletop rocks

- 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 with both knees at 90 degrees
- both arms behind the back but back stays strong and tall
- slowly rotate from one side to the other while maintaining knee position

90/90 rocks

- start in the 90/90 position
- both hands behind back 
-lift the back knee up as you externally rotate
- gently tap it back down to the floor

**Movement is coming from hip only** 

Keep core locked in

90/90 hip internal rotation

- start in the 90/90 stretch
- keep a neutral back 
- lift upwards by pushing hips forward 
- gently lower

Lifted 90/90

- start kneeling 
- extend on leg out to the side + keep the foot flat to the floor
- other leg is bent and knee is under the hip 
- place arms in front and slowly rock front to back

Active adductor rocking

- start in a seated position 
- interlace hands behind back 
- hinge and the hips and allow head to reach forward towards the ground 
- let elbows hang heavy while maintaining grip 
- hold 

**Modification** regular Childs pose.

Progressed Childs pose

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 !!

LOWER - low impact

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

Mobility work - FULL body

Community

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