Name: Playbook - Klabera Komini - Week of 1.8.24
Uploaded: 2024-01-07T18:26:54.957Z
Duration: 20 min
Description: Week of 1.8.24

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

Marie Michelle Voyer

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

Complete these exercises with as many rounds as possible!

Pushups

- Start in a high plank position 
- Jump your feet forward to just outside of your hands
- Pop your chest up but stay low, with your elbows at your knees and hands forward 
- Place your hands back on the floor and jump your feet back to starting position
- Repeating the sequence for time or reps

Froggers

- Start on your sit bones
- Use your hands for stability 
- Alternate bending one knee at a time while the other leg extends 
- 1 rep = 1 on each side (1-1-2-2-3-3)

Seated bicycle

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up explosively
- Land softly and back into deep squat position

Squat jump

8 minute bodyweight AMRAP

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Alternating Dumbbell snatch

Weighted crab walk

- Start with dumbbell in one hand in between legs
- Clean dumbbell to your shoulder

Dumbbell clean

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

Dumbbell sumo squat

8 minute weighted AMRAP

Week of 1.8.24

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

Week of 4.22.24 - Balance Workout

Week of 4.15.24 - full body strength & mobility

Week of 4.8.24 - Full Body Strength & Core

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 1.22.24 - Unilateral Focus

Week of 1.15.24 - Lower Body Day

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 1.8.24

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