Name: Playbook - Klabera Komini - W2/D4 Lower Body
Uploaded: 2024-12-30T10:42:06.937Z
Duration: 45 min
Description: W2/D4 Lower Body

I did it! Those RFE split squats were killer.

Bridget

A great lower body strength for you today! 2 exercises to start mobility 

4 sets of front squat w/ pause to start 

2 supersets 

3 sets of rear foot elevated split squat - TAKE YOUR TIME! 

Finish with ab burn

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

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

Warm up Mobility

Rack dumbbells to shoulders 
Lower down to squat and hold for 3 seconds 
Push the floor away to stand to full extension

Dumbbell front squat w/ pause

Dynamic hamstring stretch

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Stand in a staggered stance with DB at your chest 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell split squat

Superset 1

- 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

- Begin by standing behind a box with one foot on the box 
- slowly stand all the way up and push through standing leg 
- lower down 
- Tap your foot and press through your front foot to lift back up

Single leg step ups

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

Superset 2

- start in a kneeling position 
- bring one leg in front in a lunging position 
- rotate back leg so that it is perpendicular to front leg 
- rock forward while keeping front foot flat on the floor 
- push hips back and extend bent knee for a hamstring stretch 
- repeat

Forward rock - hamstring stretch

- Begin with a dumbbell in one hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

RFE split squat

Start in high plank position 
Lift one leg up and drive knee to nose 
Extend leg backwards and repeat

High plank single knee drive

- Start on your sit bones
- Use your hands for stability 
- Alternate bending one knee at a time while the other leg extends 
- 1 rep = 1 on each side (1-1-2-2-3-3)

Seated bicycle

- Start in a lying position, knees bent in, feet flat to the floor
- Tap the right hand to the right heel
- Squeeze core to activate obliques

Single heel tap - right

- Start in a lying position, knees bent in, feet flat to the floor
- Tap the left hand to the left heel
- Squeeze core to activate obliques

Single heel tap - left

Ab Circuit

W2/D4 Lower 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

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

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.

W2/D4 Lower Body

Community

More workouts from Klabera Komini