Name: Playbook - Klabera Komini - Week of 3.4.24 - Unilateral Dumbbell
Uploaded: 2024-03-03T13:04:21.755Z
Duration: 35 min
Description: Week of 3.4.24 - Unilateral Dumbbell

Emphasis of this workout is unilateral (one sided) work! 

This is extremely important - most things we do in sport and every day require unilateral function 😊

Warm up to start. 

3 rounds of the workout 
Repeat each movement on each side. 

ENJOY!

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

Cat cow

- start in lizard stretch with both arms on the INSIDE of the front leg 
- slowly lift and extend INSIDE arm (closest to leg)

Lizard rotations

Downdog taps

Warm up

Reverse lunge to shoulder press

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

Dumbbell curtesy lunge - reverse lunge

Dumbbell renegade row + rotation

Side plank - abduction

DB single side star

Unilateral Work

Week of 3.4.24 - Unilateral Dumbbell

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 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

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 3.4.24 - Unilateral Dumbbell

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