Name: Playbook - Klabera Komini - Monday - Unilateral Strength
Uploaded: 2024-12-30T10:42:04.437Z
Duration: 45 min
Description: Monday - Unilateral Strength

Alexa

It was interesting! I don’t have dumbbells yet so it wasn’t a full experience though… but  I really liked last abs-part!!!

Catherine

I loved the exercises, hate that I have to manage my own timer, count my reps etc on my own

Caitlyn

davidas always AT THE RINK

Amber

this was so difficult for me but I LOVE it. I can see how this is going to help me with my figure skating. I do wish the instructions were a bit more clear though. Besides that, it’s perfect!

Emily

Hi! It was a bit exhausting to me because I’m starting at 46 years old but I’m really enthusiastic about the program. I’m loving it!

Anita

Make the timers match up with the amount of time we should do the exercise for

Riley

Mariana

The circuits were confusing. I do
Use another app in which you have the ability to specify if you wanted circuits to run continuously and or gives you ability to add a3-5 second
Rest in between dropping weights, adjusting weights etc

Alicia

Jovita

I just joined your app today! This was such a great start to my week- thank you 🙏🏼

Shannon

I did one set of all the exercises to start. Will do one more next time until it is complete. It felt grate!!

Maria

Janey

OMG ! I really appreciated it, hard but good for my body 💥

Shana

I love the stretches in between - they target the exact muscles that need it!

Sandra

I feel so much better in my body after these workouts 🫶🏼 Perfect mix or strength, mobility/stretching, and even a bit of cardio, so good!

Bree

Whew! I ran out of time at the end there but man, by muscles are trembling. 🥲

Upped the weight again … arrgh the burn 🔥 excellent workout, I love the stretches/priming in between the strength lifts

John Hudd

It was a good workout. I wish there were some verbal cues so I didn’t have to stop and start.

Jenn

Week2 … feeling stronger than last week

Great start which I hope will see me through the forthcoming lack of ice.

Loved it, completely different to how I am used to working out, the balance and core work needed was humbling

Full body strength day with mobility integration. 

This goes into bear crawls for a solid warm up 

Unilateral work- single leg deadlift to row - 3 sets on each side!

2 supersets and a core burn to finish!

Lateral lunge - knee drive

Active hip hinge

Warm up Mobility

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Start standing tall 
Bring both arms up overhead 
Drop one arm as you extend the other and stack shoulders 
Come back to center before switching to other side 

**note** it’s okay if you don’t go far! Keep check facing forward and shoulders stacked!

Alternating side bend

3 sets on EACH side. The focus is balance and stability. Hit the single leg position before starting the “row”

Row tip! Keep your elbow close to the body by the ribcage as you pull upwards.

SLDL - Row

Repeat alternating lunge (8 reps total) into reverse lunge with knee drive (8x each side). 

3x through

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Alternate sides

Dumbbell alternating lateral lunge

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position

Dumbbell reverse lunge w/ knee lift

Superset 1

- 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 with high plank dumbbell crossover (10 reps) into half kneeling shoulder press (10 on each side). 

Repeat 3 times through.

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

- On one knee, other leg bent at 90 degrees in front of your body
- Hover dumbbells at shoulders w/ knee grounded
- Press weights straight overhead

Half kneeling dumbbell shoulder press

Superset 2

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Go through all 4 exercises 3 times through for ultimate core work 😉

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- start lying on your back 
- feet elevated to 90 degrees
- keeping your lower back pressed to the floor - lightly tap each heel down

Heel taps

Single side star reach

- start with hand placed firmly on the floor and stack shoulder directly over wrist
- stack both feet on top of one another 
- keep lifting through side body and hold

Side plank

Ab Circuit

Monday - Unilateral Strength

I'm not sure if my hips liked this one, but it was worth it 😋

Jessica

Tuesday - Ankle & Hip Mobility

Comments on how to breathe and how to do certain exercises while having poor stretching skills.

Wednesday - Spiral & Spread Eagle Work

It is easy to do, but givea a lot of strength.  I will be feeling it tomorrow.

Lilian Matheson

Thursday - Hip & Ankle Strength

The spiral exercise was a little harder for me today. But that means if I keep on working on it, I will get stronger.

Brilliant! I feel so much better already! What a start to a NY!

Friday - Splits & Spiral Stretching

I've just realised that said 'unilateral' 

Was I supposed to do all those exercises just for one leg? 😳🤦‍♀️😅

Yey me for extra workout if so! Double the burn!

This was such a great workout! I thought the warmup was the workout so I was definitely feeling it by the end. I’ll continue to incorporate this into my routine.

Monday - Unilateral Strength

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