Name: Playbook - Klabera Komini - Week of 2.11.24 - Full Body
Uploaded: 2024-02-10T23:22:28.756Z
Duration: 60 min
Description: Week of 2.11.24 - Full Body

A GREAT full body today! Start with 2x mobility exercises right into 3 sets of SUMO Romanian Deadlifts B2B. 

Mobility exercise + 4 supersets. Last superset is TIME based core. 

ENJOY!

- 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

Sumo RDL

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position

Dumbbell reverse lunge w/ knee lift

- Place your feet hip-width apart - dumbbell in one hand 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

If you are stepping to the right - dumbbell is in LEFT hand. And vice versa ☺️

Dumbbell lateral lunge

Superset 1

Arms - over & under

Dumbbell renegade row + rotation

-Push your hips back as you come down 
- Keep the dumbbell at your collarbone
- Press the dumbbell up at the top of the squat

Dumbbell squat press

Superset 2

Dynamic hamstring stretch

Squat w/ supine row

SLDL - Row

Superset 3

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Lying down, start with knees up at a 90 degree angle 
- Extend right leg and right arm down
- Bring back to starting position
- Extend left leg and left arm down 
- Repeat

Deadbug

Superset 4

Week of 2.11.24 - Full Body

Week of 5.13.24 - Bodyweight Cardio & Abs

Loved it! It burnt but not too much❤️

Zoja

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Week of 3.18.24 - Lower Body Strength

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Week of 3.4.24 - Unilateral Dumbbell

Week of 2.25.24

Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT

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

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 2.11.24 - Full Body

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