Name: Playbook - Klabera Komini - Week of 1.15.24
Uploaded: 2024-03-25T14:15:31.055Z
Duration: 12 min
Description: Week of 1.15.24

- 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

- start in a downdog position. Hips lifted, heels pressing downwards
- push yourself forward to a high plank position and GENTLY tap knees on the mat
- come back to a downdog position and repeat!

Downdog - knee tap

- start in Childs pose
- big toes together, knees apart, hips pushed back and resting as far back as possible
- arms are extended outwards, head heavy
- pushing yourself forward, straighten your legs, take a deep inhale and pull your shoulders back 
- keep your hands under your shoulders and push against the floor
- repeat the two positions back and forth :)

Childs pose - cobra

- start in a table top position with shoulders stacked over wrists 
- bring one hand by the head bending at the elbow 
- rotate elbow inwards towards stabilizing arm and rotate outwards as far as the body allows. Allow for a twist in your “upper back”

Tabletop thoracic spine rotation - right

Tabletop thoracic spine rotation - left

- start with both legs at 90 degrees
- press your hands on top of front knee and front ankle
- actively press the shin, ankle, knee down and hold for 3s. 
- release and repeat 

**Keep back flat!!

90/90 activation

90/90 + rotation

- start in a straddled position with feet and legs extended outwards 
- gently rock the upper body from side to side

Straddle leans

- 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

Week of 1.15.24

Week of 5.20.24 - light stretch

Week of 5.13.24 - slow & steady (outside) movement

Week of 5.6.24 - dynamic stretching

Anna

Week of 4.29.24 - Dynamic Stretch - Warmup

Another awesome mobility session! Thank you!

Natalie

Week of 4.22.24 -  Hip Opening

Week of 4.15.24 - Upper Mobility Focus

Week of 4.8.24 - Unlock Your Hips

Awesome set! My shoulders were popping like bubble wrap 🤭 so good!

Week of 4.1.24 - Upper Body Flow

Week of 3.25.24 - mobility work

So good! Must be well warmed up for best results!

Week of 3.18.24 - deep stretching

Great to get the body moving again, when feeling DOMS from the previous days workout

John Hudd

Week of 3.11.24 - Slow mobility

Week of 3.4.24 - full body

Week of 2.26.24 - Relaxing stretch

Week of 2.19.24 - relaxing stretch

Week of 2.11.24 - lower specific

Week of 2.5.24

Wakes you up with a good feeling of accomplished and body awake!

Ally

Week of 1.29.24 - Dynamic warmup

Week of 1.22.24 - Full Body

Mariana

Week of 1.8.24 - Dynamic Warmup

Week of 1.1.24 - slow movement

My first ever mobility-focused session and I loved it. Feeling fantastic after that and can’t wait to do more of your mobility sessions. Thank you Klabera!

Week of 1.15.24

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