Name: Playbook - Klabera Komini - Week of 3.18.24 - deep stretching
Uploaded: 2024-03-25T14:15:31.023Z
Duration: 20 min
Description: Week of 3.18.24 - deep stretching

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

Anna

A feel good stretch that makes you work hard. 

Don’t forget to hold the last stretch for 30s. TWO TIMES 👀🥰

- start in a yoga squat 
- feet turned out and flat on the floor 
- elbows pushing into your knees 
- hips dropped as low as possible 
- lift your hips and bring your hands to the floor 
- flow back into yoga squat and repeat this fluid motion!

Yoga squat - forward fold

- reach forward on one leg 
- alternate bending and extending the back leg
- move slowly and fluid like

Forward reach - bend

Forward fold hand walks

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

Cat cow

- start in a kneeling positions with your hips stacked over your knees
- bring one knee in front, keeping your hips in line 
- tuck your hips and pelvis underneath you and brace your core
- slightly lean forward with your hips and full body

Kneeling hip flexor stretch

- Start with one leg extended & one knee down on the floor (use a mat if this is uncomfortable). 
 - keep back foot flexed and toes flexed for stability on bent leg 
- HINGE at your hips and reach forward in swooping motion 

Repeat. 

If you have knee injuries etc. you can mimic this movement standing!!!

Dynamic half split

- start seated reaching for your toes
- alternate bending one knee upwards slowly

Forward reach + alternating knees

1 rep = bending at the waist and reaching chest to SHIN - hold for 3s

90/90 - 3s hold

- 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 + rotation

- start seated 
- bend right knee inwards so that the sole of the foot is pressed against upper inner left thigh
- place hand gently on right knee to keep hips pressed down
- extend left leg straight out to the side and reach with left hand towards toes
- keep upper body facing forward (not curled over the leg) and bend left elbow if you can!

** if you cant reach your toes! No problem! Rest your hand on your shin!

Seated single leg reach - left

- start seated 
- bend left knee inwards so that the sole of the foot is pressed against upper inner right thigh
- place hand gently on left knee to keep hips pressed down
- extend right leg straight out to the side and reach with right hand towards toes
- keep upper body facing forward (not curled over the leg) and bend right elbow if you can!

** if you cant reach your toes! No problem! Rest your hand on your shin!

Seated single leg reach - right

- sit up tall with legs extended straight outwards
- inhale lift the arms up 
- exhale reach for the toes and hold quickly
- inhale back up and repeat this movement for 30s!

Dynamic forward fold

- 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 3.18.24 - deep stretching

Week of 5.20.24 - light stretch

Week of 5.13.24 - slow & steady (outside) movement

Week of 5.6.24 - dynamic stretching

Week of 4.29.24 - Dynamic Stretch - Warmup

Another awesome mobility session! Thank you!

Natalie

Week of 4.22.24 -  Hip Opening

Week of 4.15.24 - Upper Mobility Focus

Week of 4.8.24 - Unlock Your Hips

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

Week of 4.1.24 - Upper Body Flow

Week of 3.25.24 - mobility work

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

John Hudd

Week of 3.11.24 - Slow mobility

Week of 3.4.24 - full body

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 3.18.24 - deep stretching

Community

More workouts from Klabera Komini