Name: Playbook - Klabera Komini - Week of 4.15.24 - Upper Mobility Focus
Uploaded: 2024-04-14T01:17:16.441Z
Duration: 15 min
Description: Week of 4.15.24 - Upper Mobility Focus

A good one to work upper body mobility this week. 

Put some nice music on & enjoy ☺️

- 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 
- 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 
- 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 by kneeling on the floor 
Lift arms up to 90 degrees with fingers facing upwards 
Rotating through the shoulder, maintaining the 90 degrees, rotate so fingers face downwards 

Repeat

Kneeling goal post rotations

Start kneeling with both arms at your sides 
Bring one arm up overhead and the other one behind your back
Bend the top arm to try to touch fingertips 
ITS OKAY IF YOU CANT TOUCH - this exercise works shoulder mobility. 

Repeat other side

Kneeling arm bind

Start by lying on your belly with forehead on the floor 
Bring both arms up to 90 degrees and make fists with your hands 
Keeping elbows on the floor lift wrists and forearms as much as body allows 
Lower controlled

Lying external rotations

- start lying on the floor with knees bent
- press lower back firmly into the floor
- extend both arms in front of chest 
- keeping one arm extended take the other arm overhead and elbow by the ear
- only go as far as the body allows while keeping lower back pressed to the floor

Lying single arm taps

- start lying on the floor with knees bent 
- press lower back firmly into the ground
- extend both arms overhead
- keeping one arm extended, lower the other arm by bringing elbow to the ribcage while maintaining contact with the floor
- slowly bring arm to starting position and repeat

Single arm lying floor slide

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the ground
- take the same arm as extended leg and bring it up to your head 
- reach with the elbow inwards and outwards creating rotation in your upper back 
- use opposite hand for stabilization

*repeat both sides

Thoracic rotation + adductor

- 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

- 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

Week of 4.15.24 - Upper Mobility Focus

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Anna

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Another awesome mobility session! Thank you!

Natalie

Week of 4.22.24 -  Hip Opening

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

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

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Great to get the body moving again, when feeling DOMS from the previous days workout

John Hudd

Week of 3.11.24 - Slow mobility

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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

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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 4.15.24 - Upper Mobility Focus

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