Name: Playbook - Klabera Komini - Week of 1.8.24
Uploaded: 2024-12-30T10:42:07.577Z
Duration: 20 min
Description: Week of 1.8.24

I challenged myself with a heavy weight and I am so SWEATY. But I did it!

Bridget

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

Ohhhh this had everything…cardio, weights, core. My butt started burning DURING the workout. Imma be sore tomorrow 😅

Week of 12.23.24 - Christmas Week Full Body

Those inchworms were killer. Started out easy but I was sweating at the end!

Week of 12.16.24 - Upper body - pull focus

A burner. I’m going to feel that in my side abs tomorrow 🥴

Week of 12.9.24 - lower body + core

Week of 12.2.24 - Full Body DB

Ellen

I’m so sweaty omg. Those side to side jumps were trickier than I was expecting. Def need to work on dat lateral agility!

Week of 11.25.24 - Full Body KB + Agility

I was shocked I was able to do the single leg box jumps! Yay me!

Week of 11.18.24 - Plyometrics & Core

Astrid Jasmine

WOTW coming in clutch when I needed a quick but sweaty workout!

Week of 11.11.24 - full body dumbbell

Week of 11.4.24 - Legs & Core

Week of 10.28.24 - QUICK dumbbell

Week of 10.21.24 - DB Workout

Week of 10.14.24 - 20 Min AMRAP - weighted

Pamela

Week of 10.7.24 - Plyometrics workout 👀

Week of 9.30.24 - Quick DB circuit

9.23.24 - unilateral strength + core

Week of 9.16.24 - Unilateral Strength - KB

Week of 9.9.24 - full body KB + agility

I have arthritis in my IS joints so sit-ups are painful. Suggestions for alternative to kb sit-ups?

Week of 9.2.24 - Functional Core Circuit

Week of 8.26.24 - QUICK ab lines

Week of 8.19.24 - Lower Body Activation - Follow Along

Week of 8.12.24 - Full Body

Week of 8.5.24 - Lower Body emphasis

Week of 7.29.24 - KB full body

Week of 7.22.24 - Full Body Circuit

Week of 7.15.24 - Full Body Circuit

Week of 7.8.24 - KB Full Body

Week of 7.1.24 - light strength & plyo

Still can’t do that bear crawl, but I’m trying. 😁

Kate

Week of 6.24.24. - DB fully body

Week of 6.17.24 - Upper body. Pull focus

Week of 6.10.24 - upper body push

Week of 6.3.24 - Solid lower body

Week of 5.26.24 - Memorial Day DB workout

Week of 5.20.24 - KB circuit + core

Week of 5.13.24 - Bodyweight Cardio & Abs

Loved it! It burnt but not too much❤️

Zoja

Week of 5.6.24 - Circuit

Mackenzie

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

Great workout. Question: if you don’t have a bench or a chair to step on to, what is an alternative? I was using the stairwell in my building, but was asked to stop. Thanks!

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

The adductor raises were harder than I thought they’d be. I made it even more challenging by using ankle weights. Hit all the lower body groups in this quick workout! I’m going to pair it with weekly movement.

Week of 1.8.24

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