Name: Playbook - Klabera Komini - Week of 3.4.24 - full body
Uploaded: 2024-03-25T14:15:31.031Z
Duration: 20 min
Description: Week of 3.4.24 - full body

Enjoy this simple movement sequence to loosen the body up this week 🙌🏼

- start standing and roll your shoulders back
- as you finish the shoulder roll, start bending the knees and reaching forward toward the floor
- allow the hips to lift first and roll the rest of the body back to an upright position
- repeat in a fluid motion

Full body movement

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

Forward reach - bend

- start in a strong runners lunge 
- front knee is bent, back leg is fully straightened with heel facing the ceiling 
- begin to press up on the back toes and slightly rock your bodyweight back to front

Rocking lunge

- start in a runners lunge with opposite arm extended and rotated
- bring arm from extended position inside the front knee and exhale 
- repeat this movement!

Dynamic revolved lunge

- staying in the lunge position, drop the knee and top of the back foot to the floor 
- walk the front knee slightly outside the line of your front hip 
- drop down to one elbow or two on the inside of the front knee and HOLD 

**If your mobility doesn’t allow you to drop to your elbows, stay up on your hands!

Lizard

- sit back on back leg 
- make sure hips are square (in line with each other) 
- reach forward towards front leg
- think “belly button to top of leg” 
- don’t round shoulders, keep pushing forward! 
- breath and hold :)

Half split

- extend the front leg laterally (sideways) while keeping the foot firmly planted on the floor 
- kneel on your back leg while making sure your foot is directly behind your glute
- keep hips pressing forwards so you are standing up nice and “tall” 
- raise the arm up overhead and *gently* lean over the extended leg 
- keep shoulders stacked and square!

Kneeling side angle

Week of 3.4.24 - full body

Week of 5.13.24 - slow & steady (outside) movement

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

Week of 3.25.24 - mobility work

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 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 3.4.24 - full body

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