Name: Playbook - Klabera Komini - Week of 4.15.24 - Upper Mobility Focus
Uploaded: 2024-12-30T10:42:05.530Z
Duration: 15 min
Description: Week of 4.15.24 - Upper Mobility Focus

More upper body weekly movements please! I'm stiff as a stick

Julia

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

Pamela

Week of 12.23.24 - slow flow

Loved that straddle. Felt like Pilates class without the $$$$ reformer.

Bridget

Week of 12.16.24 -  Hip Opening

The more reps I did the better it went 😊

Katerina

Didn’t have the time for all the repeats but did my best

Week of 12.9.24 - Full body stretch + bonus abs

Week of 12.2.24 - Simple skater stretch

Week of 11.25.24 - simple stretch

Week of 11.18.24 - Quick Full Body

Week of 11.11.24 - FULL BODY simple

Week of 11.4.24 - lower body mobility

Week of 10.28.24 - Upper Body Flow

Week of 10.21.24 - simple movement

I injured my hand and this was the perfect way keep my body moving while recovering.

Week of 10.14.24 - Full Body Stretch w/ Me

Week of 10.7.24 -  Full Body Skater Stretch

Week of 9.30.24 - Deep Stretch

Week of 9.23.24 - Cool Down Stretch

Mariana

Week of 9.16.24 - Quick Full Body

Week of 9.9.24- feel good mobility & stretch

Week of 9.2.24 - full body feel good stretch

Week of 8.26.24 - relaxing stretch

Week of 8.19.24 - Upper Body Mobility

Week of 8.12.24 - quick feel good stretch

Week of 8.5.24 - Unlock Your Hips Pt. 2

I love this new narrated format! It was easy to follow along and less work to have you count my reps for me. 😅

Week of 7.29.24 - full body follow along stretch

Week of 7.22.24 - Intermediate Stretch

Week of 7.15.24 - simple stretch

Week of 7.8.24 - 5 min break

Week of 7.1.24 - feel good hips pt. 2

Week of 6.24.24 - follow along movement

Week of 6.17.24 - warmup

Week of 6.10.24 - Feel Good Hips

Week of 6.3.24 - Full Body

Week of 5.26.24 - Feel Good Stretch

Week of 5.20.24 - light stretch

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 4.8.24 - 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

Week of 4.15.24 - Upper Mobility Focus

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