Name: Playbook - Klabera Komini - Week of 3.11.24 - Slow mobility
Uploaded: 2024-03-25T14:15:31.027Z
Duration: 15 min
Description: Week of 3.11.24 - Slow mobility

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

John Hudd

A good one to start the day with 🫶🏼

- start in Childs pose
- big toes together, knees apart, hips pushed back and resting as far back as possible
- arms are extended outwards, head heavy
- pushing yourself forward, straighten your legs, take a deep inhale and pull your shoulders back 
- keep your hands under your shoulders and push against the floor
- repeat the two positions back and forth :)

Childs pose - cobra

Start in tabletop position and extend one leg outwards 
Tap toe and slight lift and rotate to tap the toe behind your glute

Adductor taps

- 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

90/90 hand walks

- start in a seated positions
- extend one leg outwards 
- bend the opposite knee and bring foot to the inside of the leg 
- keeping chest facing forwards, reach for extended leg 
- slowly move from starting position to reaching position

Dynamic seated half reach

- 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

- start seated 
- keep a flat back the entire time
- alternate twisting from left to right 

NO pulling and forcing! This should feel good :)

Seated spinal twist

- start seated with legs straight out in front of you
- take an inhale and reach arms upwards
- on the exhale reach for your toes
- keep your shoulders pulled away from your ears
- breath and hold

Seated forward fold

Week of 3.11.24 - Slow mobility

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Anna

Week of 4.29.24 - Dynamic Stretch - Warmup

Another awesome mobility session! Thank you!

Natalie

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Week of 4.8.24 - Unlock Your Hips

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

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Week of 3.25.24 - mobility work

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

Week of 3.18.24 - deep stretching

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Week of 2.26.24 - Relaxing stretch

Week of 2.19.24 - relaxing stretch

Week of 2.11.24 - lower specific

Week of 2.5.24

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

Ally

Week of 1.29.24 - Dynamic warmup

Week of 1.22.24 - Full Body

Week of 1.15.24

Mariana

Week of 1.8.24 - Dynamic Warmup

Week of 1.1.24 - slow movement

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 3.11.24 - Slow mobility

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