Name: Playbook - Klabera Komini - Week of 3.25.24 - Mobility & Strength
Uploaded: 2024-12-30T10:42:07.338Z
Duration: 30 min
Description: Week of 3.25.24 - Mobility & Strength

Did this one first thing Monday morning ☺️

Start standing 
Lift toes off the ground 
Carefully transition and shift weight to balls of the feet for a calf raise

Toe raise to calf raise

Standing tall with both feet facing forward lift and rotate your toes a quarter to the outside while maintaining posture. 

Lift and rotate back to starting position

Repeat both sides.

Standing ankle external rotation

Sit back in deep squat 
Pull arms down and back 
Stand up tall and come up to balls of your feet 
Bring arms overhead 
Drop back down to squat

Squat to calf raise

Dynamic hamstring stretch

Don’t mind my sweatiness 😁

Start standing tall 
Sit back into a squat 
Stand tall again and lift and bend knee 
Rotate out to the side and gently lower 

Squat and repeat other side

Squat - hip rotation

Warmup

Complete 3 rounds of this superset. 

It’s a burner 🥳

- Begin with a dumbbell in one hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

RFE split squat

RFE Goblet Squat

Superset 1

Grab a medium weight dumbbell 
Hold it straight out in front of  your navel for stability 
Lift one leg slightly off the floor 
Lower hips back like you are sitting in a chair until glutes find the box 
Push through standing leg to stand up on one leg

Weighted Single leg squat - assisted

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Alternating Dumbbell snatch

Superset 2

SLDL - Row

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- lying down bring your knees up to 90 degrees
- keep hands by your ears - no pulling! keep chest open
- pressing your lower back into the floor crunch upwards

90 degree crunch

- Lying down, start with knees up at a 90 degree angle 
- Extend right leg and right arm down
- Bring back to starting position
- Extend left leg and left arm down 
- Repeat

Deadbug

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

Plank (elbows)

Ab work

Week of 3.25.24 - Mobility & Strength

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 3.18.24 - 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

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 3.25.24 - Mobility & Strength

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