Name: Playbook - Klabera Komini - W1/D6 Full Body
Uploaded: 2024-12-30T10:42:06.638Z
Duration: 45 min
Description: W1/D6 Full Body

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

Bridget

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

Shay

Cara

A GREAT full body today! Start with 2x mobility exercises right into 3 sets of SUMO Romanian Deadlifts B2B. 

Mobility exercise + 4 supersets. Last superset is TIME based core. 

ENJOY!

- start kneeling 
- extend on leg out to the side + keep the foot flat to the floor
- other leg is bent and knee is under the hip 
- place arms in front and slowly rock front to back

Active adductor rocking

Sumo RDL

- 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

- Place your feet hip-width apart - dumbbell in one hand 
- 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

If you are stepping to the right - dumbbell is in LEFT hand. And vice versa ☺️

Dumbbell lateral lunge

Superset 1

Arms - over & under

Dumbbell renegade row + rotation

-Push your hips back as you come down 
- Keep the dumbbell at your collarbone
- Press the dumbbell up at the top of the squat

Dumbbell squat press

Superset 2

Dynamic hamstring stretch

Squat w/ supine row

SLDL - Row

Superset 3

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

Cat cow

- 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

- Lying down, start with knees up at a 90 degree angle 
- Extend right leg and right arm down
- Bring back to starting position
- Extend left leg and left arm down 
- Repeat

Deadbug

Superset 4

W1/D6 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

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.

Julia

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

Mathilde

W1/D3 Full Body

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

My legs and core were shaking! Great workout

W1/D4 Lower Body

W1/D5 Active Recovery

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/D6 Full Body

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