Name: Playbook - Klabera Komini - Week of 4.29.24 - Dynamic Stretch - Warmup
Uploaded: 2024-04-29T02:51:34.506Z
Duration: 15 min
Description: Week of 4.29.24 - Dynamic Stretch - Warmup

Anna

Enjoy this one before a training session 🤍

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

Step wide with feet turned out
Squat low into a yoga squat 
Rotate upper body side to side 

**you can do this WITHOUT the stick as well - it just becomes more progressed**

Regression: 

Dynamic yoga squat on its own 
Standing Thoracic rotation on its own

Frog squat - thoracic rotation

Bring one leg up on step or box 
SQUARE your hips 
Reach forward 
Bend and extend standing leg 

Repeat both sides

Elevated Single leg bend & extend

Place foot up on step or box 
Forward fold and reach 
Rotate a quarter & hit the side lunge position

Repeat

Forward fold - side lunge

- start with feet hip width apart
- keeping a flat back, bring hips backwards (imagine sitting in a chair)
- as you stand up, come up onto your toes for a strong calf raise
- keeping a neutral spine and core engaged, repeat

Squat to calf raise

Hold onto walk or object and stagger your stance with back foot on ball of the foot 
Lift front toes upwards
Keeping your knees stable lower as far as body allows

Knee stability work

Find a step or box 
Bring one foot fully flat on it & extend opposite leg 
Bring arm INSIDE of the bent knee & extend opposite arm upwards 
Hold 

Repeat both sides

Elevated side lunge

Lateral lunge - knee drive

Start standing and cross one leg over the other (think pinky toes touching)
Forward world and reach for the floor. 
Hold. 

Perform both sides. 

Modification- you can add a yoga block or dumbbell on the floor if you can’t touch the floor!

Cross leg forward fold

Week of 4.29.24 - Dynamic Stretch - Warmup

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Week of 5.13.24 - slow & steady (outside) movement

Week of 5.6.24 - dynamic stretching

Another awesome mobility session! Thank you!

Natalie

Week of 4.22.24 -  Hip Opening

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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 4.29.24 - Dynamic Stretch - Warmup

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