Name: Playbook - Klabera Komini - Week of 1.22.24 - Unilateral Focus
Uploaded: 2024-01-07T19:20:04.515Z
Duration: 30 min
Description: Week of 1.22.24 - Unilateral Focus

Lateral lunge - knee drive

Alternating standing kicks

- standing tall, place one foot between the calf and heel of standing foot
- keeping hips IN LINE and neutral, open the hip while maintaining contact with standing leg

Standing hip opener

- start standing 
- lift one leg straight out in front of you
- using only the hip, turn your foot outwards and then back to center
- using only the hip, turn your foot inwards and then back to center
- try to keep hips in line the whole time

Standing internal/external rotation

Forward lunge

Forward fold hand walks

Warm up

Weighted march

Dumbbell curtesy lunge - 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

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

Reverse lunge to shoulder press

- Begin in a lying position with your feet extended straight up facing the ceiling
- Keeping your legs extended, lift your hips
- Continue to keep your toes facing the ceiling 
- Control the lowering of the hips for full effect

Lying hip lifts

- start with legs extended upwards 
- keeping your hands by your ears crunch upwards
- follow up lowering both legs as far down as they can go 

Repeat

Crunch + leg lower

Core superset

Week of 1.22.24 - Unilateral Focus

Week of 5.13.24 - Bodyweight Cardio & Abs

Loved it! It burnt but not too much❤️

Zoja

Week of 5.6.24 - Circuit

Week of 4.29.24 - KB circuit & Bodyweight Abs

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Week of 4.15.24 - full body strength & mobility

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Week of 4.1.24 - Lift & Core

Week of 3.25.24 - Mobility & Strength

Week of 3.18.24 - Lower Body Strength

Week of 3.11.24 - Full Body HIIT

Week of 3.4.24 - Unilateral Dumbbell

Week of 2.25.24

Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT

Week of 2.11.24 - Full Body

Oriya

Week of 2.5.24

Great! Sometimes I feel like I’m not doing it right though.

Jessica Lynn

Week of 1.29.24

Week of 1.15.24 - Lower Body Day

I love a quick workout! Also, love the WOTW series, perfect to fit in between heavy weight days! 💪🏻❤️

Marie Michelle Voyer

Week of 1.8.24

That was harder than I expected but it felt great!!!

Kate

First workout in a long time (aside from figureskating). I’m sweating and it really made me push my limits a bit. Awesome!

Desiree Zwaga

It looked like an easy workout at first glance but it turned out to be quite challenging! You can challenge yourself with this one and modify when needed to finish your reps (I had to, no shame in that!)

Week of 1.22.24 - Unilateral Focus

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