Name: Playbook - Klabera Komini - W1/D3 Full Body
Uploaded: 2024-12-30T10:42:06.078Z
Duration: 45 min
Description: W1/D3 Full Body

Great! Surprisingly sweaty! When an exercise says 12 reps of renegade rows does that mean 12 with each arm or 6 with each arm for 12 total? I’m on four-week strength, day 3.

Bridget

Julia

Vraiment super application ! Exo parfait pour le patin et qualitatif !

Mathilde

Full Body focus today! We will start with 2 mobility exercises and then move into 3 sets of a dumbbell front squat to get started. 
We then move into mobility exercises + a superset combo. Each superset is repeated for 3 rounds today. 

*NOTE* the last superset is TIME based not rep based :) Little core burnout. ENJOY!

Stand tall and lift knee forward
Moving only the leg - extend knee to the side and open hip 
Close the hip and move the knee so it faces the floor and your leg is behind you 
Come back to starting position 

**note** the rest of your body should be pretty still! This is a hip focused drill

Standing hip CARs

Dynamic hamstring stretch

Warm Up - Mobility

- Hold dumbbell at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

1 DB - RDL to Row

Superset 1

- start in a half kneeling position 
- extend both arms straight out in front of chest 
- create a full circle with one arm and alternate to the other side

Alternating arm windmills

- start in a table top position with shoulders stacked over wrists 
- bring one hand by the head bending at the elbow 
- rotate elbow inwards towards stabilizing arm and rotate outwards as far as the body allows. Allow for a twist in your “upper back”

Tabletop thoracic spine rotation

Mobility

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell fly

Superset 2

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the ground
- take the same arm as extended leg and bring it up to your head 
- reach with the elbow inwards and outwards creating rotation in your upper back 
- use opposite hand for stabilization

*repeat both sides

Thoracic rotation + adductor

- 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 with legs extended upwards 
- keeping your hands by your ears crunch upwards
- follow up lowering both legs as far down as they can go 

Repeat

Crunch + leg lower

Superset 3

W1/D3 Full Body

Great! Loved the mobility for upper body, mine is tighttttt

I really like it! Today is my first day, and I feel this will work for me.

Yuri

Mariana

W1/D1  Upper Body

W1/D2 Active Recovery

Who’s got two thumbs and is going to have a sore butt tomorrow? 👍👍

Not sure how I'm going to manage skating tomorrow after that leg and core workout, but good motivation to keep at it so one day I can make it look as easy as the video demonstrations make it seem. Might be helpful to note that if you seriously struggle with the one leg squats, getting a slightly higher bench to start helps a lot. I'm just using an adjustable height piano bench so I can lower it as my legs get stronger

Shay

My legs and core were shaking! Great workout

Cara

W1/D4 Lower Body

W1/D5 Active Recovery

I made it! I can’t believe I am this sweaty with no cardio. 😅

That was tough, but doable long as I didn't have an ego about the weight used.

W1/D6 Full Body

W1/D7 REST DAY

Those leg lift-tricep extension combos were killer 💪🏽

W2/D1 Upper Body

W2/D2 Active Recovery

Will I be able to walk tomorrow? If the burn is any indication right now…no. 😅

Ab circuit at the end was no joke! Great workout overall

W2/D3 Full Body

I did it! Those RFE split squats were killer.

W2/D4 Lower Body

W2/D5 Active Recovery

W2/D6 Full Body

W2/D7 REST DAY

That last superset killed me but it was a really good workout

W3/D1 Upper Body

W3/D2 Active Recovery

Hard to get through, especially after an almost 11 hour workday, but absolutely worth it. The mobility work mixed in has been a game changer for my day to day life.

W3/D3 Full Body

W3/D4 Lower Body

W3/D5 Active Recovery

Those single leg deadlifts are killer 😅

Still challenging, but really seeing the progress from week 1 to end of week 3

W3/D6 Full Body

W3/D7 REST DAY

W4/D1 Upper Body

W4/D2 Active Recovery

W4/D3 Full Body

W4/D4 Lower Body

W4/D5 Active Recovery

Yessss! I finished the whole four week strength challenge! Definitely feeling stronger (and my butt is so sore). Really excited about tackling something else next.

W1/D3 Full Body

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