Name: Playbook - Klabera Komini - Slow Flow Mobility
Uploaded: 2024-12-30T10:42:05.061Z
Duration: 12 min
Description: Slow Flow Mobility

Mariana

Follow this flow for a nice warm up before your next activity :)

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

Cat cow

- 3 movements 
- start in a tabletop position
- lift hips and chip to arch back and pull shoulders back 
- round the shoulders, hips, chin to hollow out the belly and curve the spine
- come back to neutral to push into your toes and lift hips upwards into a downdog position. 
- lower and repeat

Cat/camel/downdog

- 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

- starting in a frog squat press hands to the floor
- alternate lifting one arm up at a time SLOWLY
- keep opposite hand pressed down into the floor and feet flat

Frog rotation

- 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 Childs pose 
- big toes together, knees apart, hips sitting back on the heels
- slowly push yourself up to a high plank position 
- shoulders stacked over wrists, flat back, tight quads
Repeat!

Childs pose to high plank

Slow Flow Mobility

Rayanne Irving

This was my first workout on the app and I really liked it. I did better than I thought I would. It was a nice, mellow place to start.

Anna

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

Evelyne

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 !!

Fast. Effective. Great start to the day while the kettle boils

LOWER - low impact

Mackenzie

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

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

Slow Flow Mobility

Community

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