Name: Playbook - Klabera Komini - Week of 4.1.24 - Lift & Core
Uploaded: 2024-03-31T01:01:53.934Z
Duration: 40 min
Description: Week of 4.1.24 - Lift & Core

Happy New Week! 

Start with an activation sequence & then

Complete 3 supersets (lower, upper, lower) 

& finish with 3 rounds of core 😊

You’ll need a small band, dumbbells, & access to a bench or box if possible!

Repeat these banded exercises on BOTH sides 2x through 😁

Start with bad at ankles 
Keeping legs straight and toes pointed forward, take side steps

3-5 steps to one side = 1 rep

Banded - straight leg walk

Start in squat position with band just above knees 
Take a few steps forward and a few steps back maintaining squat position 

*** you can place hands in front as well ***

3-4 steps forward or backward = 1 rep

Banded duck walk

Start standing with band around ankles 
Keep both toes forward and lift one leg to the side 
Keep both knees straight 
Slowly lower to starting position

Banded standing abduction

Start with band around ankles 
Hold onto wall or object for stability 
Keeping both legs straight extend one leg back and lower and lift slightly 
Be sure to keep extension through free leg

IS - banded standing kicks

Banded Activation

Complete the split squat on each side for 10 reps, then switch to overhead weighted march for 12 reps. 

Take a short break and repeat 2 more times.

- 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

Weighted march

Superset

Repeat this superset 3x through 

Alternating rows to 
High plank dumbbell crossovers

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

Start in high plank with dumbbell to the side 
Reach with opposite arm to grab dumbbell and bring to opposite side 
Switch arms and repeat 

Keep hips as still as possible!

Dumbbell high plank crossover

This one’s a burner & you’ll need access to a bench or box! 

Repeat a single leg hip thrust on each side before completing  lateral step ups (on each side) 

Repeat 3x through

Alternative - single leg glute bridge from floor to

& lateral lunge to knee drive

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Start by standing sideways next to the box 
Both toes should be facing forward as you place one foot on top of the box 
Push through that foot until you stand all the way up 
Opposite knee drives upwards to 90 degrees and hold to work stability 

Lower down SLOW & controlled. You should not drop down!

Repeat on both sides

Lateral step up - knee drive

Keep your lower back on the floor and use your lower abs to lift your legs up to 90 degrees. Keep knees bent and tap your heels.

Core activation

- 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

Stack shoulder over elbow and lift hips. Feet should be stacked one over the other… top leg can extend to the floor for more stability if needed!

Side plank hold

Core

Week of 4.1.24 - Lift & Core

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 3.25.24 - Mobility & Strength

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

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 4.1.24 - Lift & Core

More workouts from Klabera Komini