Name: Playbook - Klabera Komini - Mobility work - FULL body
Uploaded: 2024-12-10T06:26:47.356Z
Duration: 15 min
Description: Mobility work - FULL body

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

Evelyne

Love it. Good but gentle. Great for this newbie!

Jessica

Je ne suis plus aussi flexible.. je dois me remettre au sport. Je n'ai pas patiné depuis 20 ans.

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

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

Mobility work - FULL body

Community

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