Name: Playbook - Klabera Komini - W4/D6 Full Body
Uploaded: 2024-12-30T10:42:07.243Z
Duration: 60 min
Description: W4/D6 Full Body

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.

Bridget

A full body blast! Start with 2 mobility exercises today. 

into bear crawls for a solid warm up 

Unilateral work- single leg deadlift to row - 3 sets on each side!

2 supersets and a core burn to finish!

Lateral lunge - knee drive

Active hip hinge

Warm up Mobility

- 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 standing tall 
Bring both arms up overhead 
Drop one arm as you extend the other and stack shoulders 
Come back to center before switching to other side 

**note** it’s okay if you don’t go far! Keep check facing forward and shoulders stacked!

Alternating side bend

SLDL - Row

-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

- Place your feet hip-width apart, and dumbbells at your sides
- 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
- Alternate sides

Dumbbell alternating lateral lunge

Superset 1

Reverse lunge - single leg hold

Dumbbell bent over row to fly

- On one knee, other leg bent at 90 degrees in front of your body
- Hover dumbbells at shoulders w/ knee grounded
- Press weights straight overhead

Half kneeling dumbbell shoulder press

Superset 2

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

Cat cow

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- start lying on your back 
- feet elevated to 90 degrees
- keeping your lower back pressed to the floor - lightly tap each heel down

Heel taps

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- start with hand placed firmly on the floor and stack shoulder directly over wrist
- stack both feet on top of one another 
- keep lifting through side body and hold

Side plank

Ab Circuit

W4/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

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.

W4/D6 Full Body

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