Name: Playbook - Klabera Komini - Warm up - run specific
Uploaded: 2024-12-30T10:42:05.366Z
Duration: 8 min
Description: Warm up - run specific

Can be used before any activity but using this sequence before a long run is 😍🔥

Dynamic hamstring stretch

**this is a small movement**

Start standing super tall
Isolate one hip at a time and lift upwards until foot is hovering 
Slowly lower down controlled

Standing hip lifts

- start with your feet turned out and wider than your hips 
- sink your hips downwards and lift your chest 
- keep elbows pressed against the inner part of the knees
- keep feet flat on the floor the whole time!
- lift hips upwards to straightens legs
- repeat and lower hips into frog squat

Dynamic Frog squat

Lateral lunge taps

Alternating lizard rotations - warm up

Seated internal rotation

- start lying on the floor
- bring soles of the feet together in a butterfly position
- squeeze your glutes and engage the core to lift the hips upwards
- slowly lower

Butterfly hip lifts

Warm up - run specific

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

Mariana

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

Slow Flow Mobility

Warm up - HIP FOCUSED

Dynamic Warmup

Upper Body Mobility 2

Warm up - Full Body

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

Warm up - run specific

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