Name: Playbook - Klabera Komini - Week of 4.22.24 - Balance Workout
Uploaded: 2024-04-22T02:04:35.450Z
Duration: 20 min
Description: Week of 4.22.24 - Balance Workout

A workout & balance drills in one 😁

You will have two warmup exercises and then you will do TWO sets of each exercise on each side for a total of FOUR sets before moving on to the next exercise. 

Always remember your CORE plays a huge role in balance training.

Lateral lunge - knee drive

Start standing tall 
Extend one leg out in front and tap foot as far as you can 
Bring it back and extend laterally 
Bring it back and extend behind you and to the side

Maintain stability in the standing leg the entire time. Foot should remain flat on the floor. 

Repeat both sides.

Stability - Y balance

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips and extend arm forward 
- Lift back up engaging your glutes
- Drive knee forward 
- Hop slightly off the ground

Bodyweight single leg deadlift w/ hop

Start standing on one leg 
Extend free leg behind you and reach to the opposite side 
GENTLY tap fingers to the floor 
Push against the floor to stand back up & maintain balance. 

Modification: if tapping the floor is too progressed, place a yoga block or dumbbell upright and tap that with fingertips.

Stability - single leg reach & tap

- Begin by standing behind a box with one foot on the box 
- slowly stand all the way up and push through standing leg 
- lower down 
- Tap your foot and press through your front foot to lift back up

Single leg step ups

Start standing on one leg - opposite leg extends back. 
Keep bend in standing leg and take weight from one hand to the other while keeping lower body still 
Repeat

IS Single leg balance - weight transfer

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position

Dumbbell reverse lunge w/ knee lift

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

Week of 4.22.24 - Balance Workout

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 4.15.24 - full body strength & mobility

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 4.22.24 - Balance Workout

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