Another awesome mobility session! Thank you!

Natalie

A nice little hip opener this week 😁✨

- start kneeling 
- extend on leg out to the side + keep the foot flat to the floor
- other leg is bent and knee is under the hip 
- place arms in front and slowly rock front to back

Active adductor rocking

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

Start in a tabletop position 
Bring a bent knee outwards to fire hydrant position 
Bring the leg behind the opposite knee, tap knee, & sink hips back 
Bring the knee back up to fire hydrant position & repeat. 

Perform on both sides

Fire hydrant - knee tap

Start in a lunging position on the floor 
Bend your back knee as far as you can
You will feel this in your hamstring & stretch in your hip flexor 

***you can place a towel or mat under your back knee if this is too much!***

Lunge w/ knee bend

Start in a lunging position with both hands on the INSIDE of the front leg 
Slowly lower down so both forearms tap the floor 
Repeat

Modification- if this is too much. Drop the back knee and foot

Spider lung forearm taps

Start lying on your back with legs extended outwards 
Open leg outwards keeping them straight 
Bring toes in to touch each other and then bring in knees/legs 
Extend legs back and repeat

Lying straddle

Start by lying on your back and lifting legs 
Bend both knees and gently tap
Slowly move the legs so that you tap your toes and open your knees 
Repeat

Lying internal/external taps

Bring the soles of the feet together for a butterfly position 
Extend legs outwards as much as possible while keeping feet together 
Reach upwards with upper body and fall over the legs. 

Do not pull here! Let gravity do the work.

Open butterfly hold

Week of 4.22.24 -  Hip Opening

Week of 5.6.24 - dynamic stretching

Anna

Week of 4.29.24 - Dynamic Stretch - Warmup

Week of 4.15.24 - Upper Mobility Focus

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

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 4.22.24 - Hip Opening

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