Name: Playbook - Klabera Komini - Wednesday - Strength & Stretch
Uploaded: 2024-05-01T15:29:39.200Z
Duration: 60 min
Description: Wednesday - Strength & Stretch

Lateral movement is feeling so strong thanks to the last month/s

John Hudd

Wednesday strength and stretch … this should be a day for everyone sympathetic into parasympathetic workout, I feel great after this. Thanks 🙏

Today we start with a dynamic warm up. 

& then a more traditional take on strength training where we complete one exercise for reps & sets give before moving to the next. 

Finish with a nice slow stretch

Repeat this warmup on both sides 2x through 😁

**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

Don’t mind my sweatiness 😁

Start standing tall 
Sit back into a squat 
Stand tall again and lift and bend knee 
Rotate out to the side and gently lower 

Squat and repeat other side

Squat - hip rotation

- 3 movements 
- start in a tabletop position
- lift hips and chip to arch back and pull shoulders back 
- round the shoulders, hips, chin to hollow out the belly and curve the spine
- come back to neutral to push into your toes and lift hips upwards into a downdog position. 
- lower and repeat

Cat/camel/downdog

Downdog taps

Warmup

Staggered DL - reverse lunge

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

Dumbbell renegade rows

- 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

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- Stand up to full extension

Dumbbell sumo squat

This should FEEL GOOD! ***All single side stretches need to be completed on BOTH sides***

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

Cat cow

- 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

- reach forward on one leg 
- alternate bending and extending the back leg
- move slowly and fluid like

Forward reach - bend

Forward fold hand walks

- start seated reaching for your toes
- alternate bending one knee upwards slowly

Forward reach + alternating knees

- start in a seated positions
- extend one leg outwards 
- bend the opposite knee and bring foot to the inside of the leg 
- keeping chest facing forwards, reach for extended leg 
- slowly move from starting position to reaching position

Dynamic seated half reach

- sit up tall with legs extended straight outwards
- inhale lift the arms up 
- exhale reach for the toes and hold quickly
- inhale back up and repeat this movement for 30s!

Dynamic forward fold

- Sit back in your half split position 
- Slowly walk your hands as far outwards as you can 
- Slowly walk your hands back by your hips
- Repeat this motion in a fluid motion

Half split hand walkouts

- sit back on back leg 
- make sure hips are square (in line with each other) 
- reach forward towards front leg
- think “belly button to top of leg” 
- don’t round shoulders, keep pushing forward! 
- breath and hold :)

Half split

- start seated with legs straight out in front of you
- take an inhale and reach arms upwards
- on the exhale reach for your toes
- keep your shoulders pulled away from your ears
- breath and hold

Seated forward fold

Puppy pose

Stretching

Wednesday - Strength & Stretch

Lilah

Killer workout and so effective! I can tell I’m going to be sore from this 🥵💦

Mackenzie

Fantastic workout, lots of muscles hit that I didn’t know I had.

Monday - Unilateral Strength & Core

Loving the rotation work and the movement throughout balancing .. looking forward to this workout again next week, think I might throw a few of these in when making a tea later

Tuesday - Mobility & Balance Training

Really enjoyed this, fun but challenging .. this second week is amazingly even better than the first

Thursday - Low Impact & Skater Lines

Favourite workout of the week .. I still can’t jump 360deg though 🧐

Love this, but it’s “hard”. Cardio meets coordination. I started to drop reps and a couple of sets as my form broke down. Looking forward to seeing the improvements this month. AND I really feel this is going to help my on ice form

Friday - Plyometrics & Rotational Work

Love the use of bands, great way of adding resistance without compromising form as I reach my limited range of motion … feels gentle but effective

Saturday - Hip & Ankle Strength

Sunday - Splits & Banded Stretching

Great fun … never done anything like this before, turns out my lack of coordination, fluidity, timing and ability to follow someone mirrored on a screen all need work. Definitely going to use this as a finisher a few times a week 🙏

This was so fun! I love how I was really able to let go and get into the movement.

Wednesday - Strength & Stretch

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