Name: Playbook - Klabera Komini - Week of 2.11.24 - lower specific
Uploaded: 2024-03-25T14:15:31.041Z
Duration: 10 min
Description: Week of 2.11.24 - lower specific

- 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

- start in a kneeling position 
- bring one foot forward in a lunge position 
- rock forward and come back to starting position 
- lift leg upwards and rotate externally to gently place the foot outwards
- rock sideways, return to neutral position and lift foot again to return to start position 
- we are using ONLY our hip flexor strength so take your time!!!

Hip rotation & strength

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

- start in a kneeling position 
- bring one leg in front in a lunging position 
- rotate back leg so that it is perpendicular to front leg 
- rock forward while keeping front foot flat on the floor 
- push hips back and extend bent knee for a hamstring stretch 
- repeat

Forward rock - hamstring stretch

- start in the 90/90 position
- both hands behind back 
-lift the back knee up as you externally rotate
- gently tap it back down to the floor

**Movement is coming from hip only** 

Keep core locked in

90/90 hip internal rotation

- 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

Week of 2.11.24 - lower specific

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Another awesome mobility session! Thank you!

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Awesome set! My shoulders were popping like bubble wrap 🤭 so good!

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So good! Must be well warmed up for best results!

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Great to get the body moving again, when feeling DOMS from the previous days workout

John Hudd

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Wakes you up with a good feeling of accomplished and body awake!

Ally

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Mariana

Week of 1.8.24 - Dynamic Warmup

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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!

Week of 2.11.24 - lower specific

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