Name: Playbook - Klabera Komini - Week of 1.22.24 - Full Body
Uploaded: 2024-12-30T10:42:05.595Z
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

Julia

Pamela

Week of 12.23.24 - slow flow

Loved that straddle. Felt like Pilates class without the $$$$ reformer.

Bridget

Week of 12.16.24 -  Hip Opening

The more reps I did the better it went 😊

Katerina

Didn’t have the time for all the repeats but did my best

Week of 12.9.24 - Full body stretch + bonus abs

Week of 12.2.24 - Simple skater stretch

Week of 11.25.24 - simple stretch

Week of 11.18.24 - Quick Full Body

Week of 11.11.24 - FULL BODY simple

Week of 11.4.24 - lower body mobility

Week of 10.28.24 - Upper Body Flow

Week of 10.21.24 - simple movement

I injured my hand and this was the perfect way keep my body moving while recovering.

Week of 10.14.24 - Full Body Stretch w/ Me

Week of 10.7.24 -  Full Body Skater Stretch

Week of 9.30.24 - Deep Stretch

Week of 9.23.24 - Cool Down Stretch

Mariana

Week of 9.16.24 - Quick Full Body

Week of 9.9.24- feel good mobility & stretch

Week of 9.2.24 - full body feel good stretch

Week of 8.26.24 - relaxing stretch

Week of 8.19.24 - Upper Body Mobility

Week of 8.12.24 - quick feel good stretch

Week of 8.5.24 - Unlock Your Hips Pt. 2

I love this new narrated format! It was easy to follow along and less work to have you count my reps for me. 😅

Week of 7.29.24 - full body follow along stretch

Week of 7.22.24 - Intermediate Stretch

Week of 7.15.24 - simple stretch

Week of 7.8.24 - 5 min break

Week of 7.1.24 - feel good hips pt. 2

Week of 6.24.24 - follow along movement

Week of 6.17.24 - warmup

Week of 6.10.24 - Feel Good Hips

Week of 6.3.24 - Full Body

Week of 5.26.24 - Feel Good Stretch

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

More upper body weekly movements please! I'm stiff as a stick

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

Week of 1.22.24 - Full Body

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