Name: Playbook - Klabera Komini - Week of 1.22.24 - Full Body
Uploaded: 2024-03-25T14:15:31.051Z
Duration: 20 min
Description: Week of 1.22.24 - Full Body

- Begin on your hands and knees
- Round your back and tuck your chin (exhale)
- Arch your back and look forward (inhale)
- Move slowly :)

Cat cow

- start kneeling 
- extend on leg out to the side + keep the foot flat to the floor
- other leg is bent and knee is under the hip 
- place arms in front and slowly rock front to back

Active adductor rocking

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the ground
- take the same arm as extended leg and bring it up to your head 
- reach with the elbow inwards and outwards creating rotation in your upper back 
- use opposite hand for stabilization

*repeat both sides

Thoracic rotation + adductor

- start in a Childs pose 
- extend both arms out 
- take one arm and weave it through so that the side of the shoulder is on the floor and your cheek is on the floor 
- use opposite hand for stability

**repeat both sides**

Child pose - thread the needle

- start in tabletop position
- lift one knee up 90 degrees and create a small circle while maintaining the bend of the knee

**the only movement should be coming from the hip**

Tabletop hip circles

- Start lying on the floor with upper back propped up and forearms on the floor for stability 
- Bend one knee and keep foot flat to the floor
- Extend opposite leg outwards and lift up and around to complete a circle while keeping leg straight 

Repeat

Lying leg circle

- start in a kneeling position 
- bring one foot in front 
- rotate back leg so that it is perpendicular to front leg 
- at your own pace rock front to back while keeping front foot fully planted 
 
Repeat both sides

Lunging hip rocks

- 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

Week of 1.22.24 - Full Body

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 1.15.24

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 1.22.24 - Full Body

More workouts from Klabera Komini