Name: Playbook - Klabera Komini - Week of 2.25.24
Uploaded: 2024-12-30T10:42:07.530Z
Duration: 30 min
Description: Week of 2.25.24

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step back to starting position
- With the same leg, take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Complete desired reps then repeat on the opposite side

Forward lunge to reverse lunge

- 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

Warmup

Sumo RDL

Lying tricep extension

- 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

1 DB - RDL to Row

Tri-set

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Week of 2.25.24

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

Bridget

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 2.19.24 - 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 2.25.24

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