Name: Playbook - Klabera Komini - Week of 4.15.24 - full body strength & mobility
Uploaded: 2024-04-14T01:18:25.091Z
Duration: 45 min
Description: Week of 4.15.24 - full body strength & mobility

A full body burn for the week. 

4 sets of DB sumo squats 

Mobility 

Superset 1
 
Mobility 

Superset 2 

3 pushup sets 

3 rounds of a core circuit to finish

- start lying on your back 
- bring the soles of the feet together into a butterfly position
- squeezing your GLUTES - lift your hips upwards 
- slowly lower

Butterfly hip lifts

- step backwards to a reverse lunge with arms overhead
- lower arms to the floor
- all the pressure in the arms to help you lift your hips upwards and straighten both legs
- hold for 1,2 
- come back to the lunge position

Lunge - hamstring stretch

Warm up Mobility

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- Stand up to full extension

Dumbbell sumo squat

Alternating lizard rotations

Alternating shoulder press

Lying tricep extension

Superset 1

- start with your feet turned out and wider than your hips 
- sink your hips downwards and lift your chest 
- keep elbows pressed against the inner part of the knees
- keep feet flat on the floor the whole time!
- lift hips upwards to straightens legs
- repeat and lower hips into frog squat

Dynamic Frog squat

Dumbbell in & out squat

Deadlift to row

Superset 2

Arms - over & under

Pushups

- 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

- lying on your back raise both legs upwards
- lower one leg and bring it back up 
- lift your hips and bring them back down in a controlled manner
- alternate other leg, repeat

Hip lift - leg lower

- Knees apart, soles of the feet together
- Hands to the back of your head and lift your shoulders so that they come off the mat
- Exhale with each crunch and keep lower back on the mat

Butterfly crunch

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Ab Circuit

Week of 4.15.24 - full body strength & mobility

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 4.8.24 - Full Body Strength & Core

Week of 4.1.24 - Lift & 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 4.15.24 - full body strength & mobility

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