Name: Playbook - Klabera Komini - Monday - Unilateral Strength & Core
Uploaded: 2024-05-01T15:29:39.196Z
Duration: 50 min
Description: Monday - Unilateral Strength & Core

Lilah

Killer workout and so effective! I can tell I’m going to be sore from this 🥵💦

Mackenzie

Fantastic workout, lots of muscles hit that I didn’t know I had.

John Hudd

Start Mondays STRONG! 

This day starts with a nice mobile warm up that goes into banded activation. 

Complete 3 supersets (lower, upper, lower) 

& finish with 3 rounds of core 😊

You’ll need a small band, dumbbells, & access to a bench or box if possible!

Dynamic hamstring stretch

Start standing 
Lift toes off the ground 
Carefully transition and shift weight to balls of the feet for a calf raise

Toe raise to calf raise

Don’t mind my sweatiness 😁

Start standing tall 
Sit back into a squat 
Stand tall again and lift and bend knee 
Rotate out to the side and gently lower 

Squat and repeat other side

Squat - hip rotation

- 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

90/90 + rotation

Warmup

Repeat these banded exercises on BOTH sides 2x through 😁

Start with bad at ankles 
Keeping legs straight and toes pointed forward, take side steps

3-5 steps to one side = 1 rep

Banded - straight leg walk

Start in squat position with band just above knees 
Take a few steps forward and a few steps back maintaining squat position 

*** you can place hands in front as well ***

3-4 steps forward or backward = 1 rep

Banded duck walk

Start standing with band around ankles 
Keep both toes forward and lift one leg to the side 
Keep both knees straight 
Slowly lower to starting position

Banded standing abduction

Start with band around ankles 
Hold onto wall or object for stability 
Keeping both legs straight extend one leg back and lower and lift slightly 
Be sure to keep extension through free leg

IS - banded standing kicks

Banded Activation

In this superset you’ll complete the split squat on each side for 10 reps, the switch to the overhead weighted march for 12 reps. 

Take a short break & repeat 2 more times. 

On set 3 of the split squat - you will do 8 reps on each side 😁

- Begin with a dumbbell in one hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Repeat both sides

RFE split squat

Weighted march

Superset

Repeat this superset 3x through 

Alternating rows to 
High plank dumbbell crossovers

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

Start in high plank with dumbbell to the side 
Reach with opposite arm to grab dumbbell and bring to opposite side 
Switch arms and repeat 

Keep hips as still as possible!

Dumbbell high plank crossover

This one’s a burner & you’ll need access to a bench or box! 

Repeat a single leg hip thrust on each side before completing  lateral step ups (on each side) 

Repeat 3x through

Alternative - single leg glute bridge from floor to

& lateral lunge to knee drive

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Start by standing sideways next to the box 
Both toes should be facing forward as you place one foot on top of the box 
Push through that foot until you stand all the way up 
Opposite knee drives upwards to 90 degrees and hold to work stability 

Lower down SLOW & controlled. You should not drop down!

Repeat on both sides

Lateral step up - knee drive

Keep your lower back on the floor and use your lower abs to lift your legs up to 90 degrees. Keep knees bent and tap your heels.

Core activation

- Lying down, start with knees up at a 90 degree angle 
- Extend right leg and right arm down
- Bring back to starting position
- Extend left leg and left arm down 
- Repeat

Deadbug

Stack shoulder over elbow and lift hips. Feet should be stacked one over the other… top leg can extend to the floor for more stability if needed!

Side plank hold

Core

Monday - Unilateral Strength & Core

Loving the rotation work and the movement throughout balancing .. looking forward to this workout again next week, think I might throw a few of these in when making a tea later

Tuesday - Mobility & Balance Training

Lateral movement is feeling so strong thanks to the last month/s

Wednesday strength and stretch … this should be a day for everyone sympathetic into parasympathetic workout, I feel great after this. Thanks 🙏

Wednesday - Strength & Stretch

Really enjoyed this, fun but challenging .. this second week is amazingly even better than the first

Thursday - Low Impact & Skater Lines

Favourite workout of the week .. I still can’t jump 360deg though 🧐

Love this, but it’s “hard”. Cardio meets coordination. I started to drop reps and a couple of sets as my form broke down. Looking forward to seeing the improvements this month. AND I really feel this is going to help my on ice form

Friday - Plyometrics & Rotational Work

Love the use of bands, great way of adding resistance without compromising form as I reach my limited range of motion … feels gentle but effective

Saturday - Hip & Ankle Strength

Sunday - Splits & Banded Stretching

Great fun … never done anything like this before, turns out my lack of coordination, fluidity, timing and ability to follow someone mirrored on a screen all need work. Definitely going to use this as a finisher a few times a week 🙏

This was so fun! I love how I was really able to let go and get into the movement.

Monday - Unilateral Strength & Core

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