Name: Playbook - Klabera Komini - Week of 3.25.24 - mobility work
Uploaded: 2024-03-25T14:15:31.069Z
Duration: 15 min
Description: Week of 3.25.24 - mobility work

Great to add as a lift day warm up or just do on it’s own! Work your range of motion for the full body with this sequence. 

Repeat 2x if NOT using as warm up ❤️

Doing this one at least 3x this week.

- start in a seated position 
- swing arm SLOWLY backwards and continue in a circular motion until you reach starting position
- repeat the circle
- repeat both sides

Seated arm circles

- start in a seated position 
- lift both arms overhead and maintain a flat back 
- bend at the elbows and pull downwards creating the “W” shape against an imaginary wall
- raise arms to starting position slowly

Seated W

- start lying on the floor with knees bent 
- press lower back firmly into the floor and extend arms straight out over chest 
- alternate lowering one arm at a time - hoping to reach the floor. If you cannot reach the floor, stop when your body tells you to!!

**do not force your arm to reach the floor if your lower back cannot stay on the floor**

Lying arm taps

- start seated 
- have fingertips behind you and facing towards your legs
- lift hips and keep core engaged
- create a slight rock back to front to feel stretch at the tops of your shoulder capsule

Reverse tabletop rocks

- start kneeling 
- extend on leg out to the side + keep the foot flat to the floor
- other leg is bent and knee is under the hip 
- place arms in front and slowly rock front to back

Active adductor rocking

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the floor
- press both hands firmly into the floor
- alternate rotating and extending each arm 
- follow arm with gaze if you can!!

Alternating rotation + adductor

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

- 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

- start in the 90/90 position
- both hands behind back 
-lift the back knee up as you externally rotate
- gently tap it back down to the floor

**Movement is coming from hip only** 

Keep core locked in

90/90 hip internal rotation

- start in the 90/90 stretch
- keep a neutral back 
- lift upwards by pushing hips forward 
- gently lower

Lifted 90/90

- start in a seated position 
- interlace hands behind back 
- hinge and the hips and allow head to reach forward towards the ground 
- let elbows hang heavy while maintaining grip 
- hold 

**Modification** regular Childs pose.

Progressed Childs pose

Week of 3.25.24 - mobility work

Week of 5.6.24 - dynamic stretching

Anna

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

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

Week of 3.18.24 - deep stretching

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 3.25.24 - mobility work

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