Name: Playbook - Klabera Komini - Week of 2.5.24
Uploaded: 2024-02-02T22:04:56.032Z
Duration: 30 min
Description: Week of 2.5.24

Oriya

Enjoy this workout with NO jumping. This taps into mobility & strength. 

Start with a mobility sequence 

3 sets of weighted squats 

Finish with a circuit 🔥

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

Dumbbell squat

- 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

Staggered DL - reverse lunge

1 DB - RDL to Row

Start in a high plank position with hands elevated. 
Lower body down so elbows are at 45 degree angle
Keep core locked in! 
Push the bench away and you come back to a high plank position.

Push-up - modified

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

Plank (elbows)

Circuit

Week of 2.5.24

Week of 5.13.24 - Bodyweight Cardio & Abs

Loved it! It burnt but not too much❤️

Zoja

Week of 5.6.24 - Circuit

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

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

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 2.5.24

Community

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