Name: Playbook - Klabera Komini - Week of 12.26.23
Uploaded: 2024-03-25T14:15:31.065Z
Duration: 20 min
Description: Week of 12.26.23

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!

Natalie

Lots of great stretching in this one!! Repeat on both sides & take your time! 

Repeat 2x for best results.

- 3 movements 
- start in a tabletop position
- lift hips and chip to arch back and pull shoulders back 
- round the shoulders, hips, chin to hollow out the belly and curve the spine
- come back to neutral to push into your toes and lift hips upwards into a downdog position. 
- lower and repeat

Cat/camel/downdog

- 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 strong runners lunge 
- front knee is bent, back leg is fully straightened with heel facing the ceiling 
- begin to press up on the back toes and slightly rock your bodyweight back to front

Rocking lunge

- staying in the lunge position, drop the knee and top of the back foot to the floor 
- walk the front knee slightly outside the line of your front hip 
- drop down to one elbow or two on the inside of the front knee and HOLD 

**If your mobility doesn’t allow you to drop to your elbows, stay up on your hands!

Lizard

- start in lizard stretch with both arms on the INSIDE of the front leg 
- slowly lift and extend INSIDE arm (closest to leg)

Lizard rotations

- start lying on your back 
- bring the soles of the feet together into a butterfly position
- squeezing your GLUTES - lift your hips upwards 
- slowly lower

Butterfly hip lifts

- start with both knees at 90 degrees
- both arms behind the back but back stays strong and tall
- slowly rotate from one side to the other while maintaining knee position

90/90 rocks

- start seated and extend one leg outwards (to the side) 
- other leg bends inwards towards the top of the leg
- one hand pushed down on bent knee
- the other hand reaches for extended leg

Seated single hamstring stretch

- Sit back in your half split position 
- Slowly walk your hands as far outwards as you can 
- Slowly walk your hands back by your hips
- Repeat this motion in a fluid motion

Half split hand walkouts

- start in a straddled position with feet and legs extended outwards 
- gently rock the upper body from side to side

Straddle leans

Week of 12.26.23

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!

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

Week of 12.26.23

Community

More workouts from Klabera Komini