Name: Playbook - Klabera Komini - Week of 4.1.24 - Upper Body Flow
Uploaded: 2024-03-31T01:11:44.712Z
Duration: 10 min
Description: Week of 4.1.24 - Upper Body Flow

Awesome set! My shoulders were popping like bubble wrap 🤭 so good!

Anna

Enjoy this upper body mobility sequence this week. Great as a one off or warm up to an upper body day!

- start in a seated position 
- interlace your fingertips and push forward, round your upper back and tuck your chin
- slowly move arms upwards and reach high
- bring elbows by ears while slightly extending your chest
- lower to starting position

Seated thoracic stretch

- start in a half kneeling position with hips tucked underneath you
- hold both arms out in front 
- using just your SHOULDER blade - extend arm forward and pull arm back from shoulder blade. Repeat both sides

Alternating shoulder extension

- 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 half kneeling position 
- extend both arms straight out in front of chest 
- create a full circle with one arm and alternate to the other side

Alternating arm windmills

- start in a table top position with shoulders stacked over wrists 
- bring one hand by the head bending at the elbow 
- rotate elbow inwards towards stabilizing arm and rotate outwards as far as the body allows. Allow for a twist in your “upper back”

Tabletop thoracic spine rotation

- 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 Childs pose 
- extend both arms out 
- take one arm and weave it through so that the side of the shoulder is on the floor and your cheek is on the floor 
- use opposite hand for stability

**repeat both sides**

Child pose - thread the needle

- 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 lying on the floor with knees bent
- press lower back firmly into the ground 
- bring arms up overhead 
- slowly pull elbows downwards while maintains contact with the floor 
- only go as far as your body allows!!!

Lying floor slides

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Mobility - reverse table top

- start in a kneeling position 
- extend one leg outwards keeping foot flat to the floor
- in a fluid like motion - alternate reaching from one side to the other
- keep front of body open by “stacking” shoulders

Alternating side body stretch

Week of 4.1.24 - Upper Body Flow

Week of 5.6.24 - dynamic stretching

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

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 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 4.1.24 - Upper Body Flow

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