Name: Playbook - Klabera Komini - Part 5
Uploaded: 2024-04-08T22:00:57.862Z
Duration: 30 min
Description: Part 5

Mariana

Start with mobility and finish with longer splits hold intervals today 😁

Repeat 2x 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 on the floor with upper back propped up and forearms on the floor for stability 
- Bend one knee and keep foot flat to the floor
- Extend opposite leg outwards and lift up and around to complete a circle while keeping leg straight 

Repeat

Lying leg circle

- press both palms firmly into your mat with your hips reaching upwards 
- legs extended straight, alternate bending each knee one at a time!


**feel like you are pushing the floor away and hips at far up to “the sky” as you can!

Dynamic downward dog

- start with your feet turned out and wider than your hips 
- sink your hips downwards and lift your chest 
- keep elbows pressed against the inner part of the knees
- keep feet flat on the floor the whole time!
- lift hips upwards to straightens legs
- repeat and lower hips into frog squat

Dynamic Frog squat

- start reaching forward on front (split) leg
- back toe is pointed
- rock back to bend the back knee
- lift the front toes upwards and reach forward
- rock front to back for the 30s!

Dynamic reach

- start in a runners lunge with opposite arm extended and rotated
- bring arm from extended position inside the front knee and exhale 
- repeat this movement!

Dynamic revolved lunge

- start in a seated positions
- extend one leg outwards 
- bend the opposite knee and bring foot to the inside of the leg 
- keeping chest facing forwards, reach for extended leg 
- slowly move from starting position to reaching position

Dynamic seated half reach

- bend your right knee so that it is in front of you and at a 45 degree angle 
- extend left leg backwards with the knee and top of the foot resting on the floor
- focus on keeping hips in line and square 
- lean and reach forward if mobility allows!

Pigeon

- start with both legs extended outwards
- square your hips off
- inhale arms up 
- exhale fold forward in a fluid like motion
- come back up to a seated inhale 
Repeat

Part 5

Community

More workouts from Klabera Komini