Name: Playbook - Klabera Komini - Part 4
Uploaded: 2024-04-08T22:00:57.854Z
Duration: 20 min
Description: Part 4

Mariana

Starting with a bit of a warm up - take your time to repeat each exercise on BOTH sides. You can repeat 2x through for best results 😍

- start lying down 
- extend both legs outwards 
- lift one leg upwards trying to keep the leg straight 
- try to keep hips square!

Lying leg lift

- Start lying down 
- Keep one knee bent and foot flat to the floor 
- Extend the opposite leg upwards for the count of one 
- Lower down to starting point SLOWLY

Lying leg lift negative

- start lying with upper body propped up and forearms on floor for stability 
- bend one knee and keep foot flat to the floor 
- extend opposite leg outwards and bend it into chest
- keep foot in contact with knee and rotate the knee outwards 
- bring it back in and repeat

Lying hip external rotation

- Bring both knees outwards to 90 degree angles
- Keep your hips in line with your knees
- Reach forward - ONLY as far as your body allows
- hold :)

Frog stretch

- Sit back in your half split position 
- Slowly walk your hands as far outwards as you can 
- Slowly walk your hands back by your hips
- Repeat this motion in a fluid motion

Half split hand walkouts

- Start in a loose runners lunge position 
- Back knee and top of the back foot are on the floor
- Push forward into your hips 
- Hinge your hips backwards into a half split position
- Try to keep your hips square!

Lunge - half split

- from your hip flexor stretch, rock backwards gently sitting on your back heel
- keep your hips completely square and straighten your front leg
- reach forward with the mid part of your belly (belly button) and try to maintain a flat back

Part 4

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