Name: Playbook - Klabera Komini - Week of 4.8.24 - Unlock Your Hips
Uploaded: 2024-04-07T15:11:13.440Z
Duration: 12 min
Description: Week of 4.8.24 - Unlock Your Hips

A nice hip opener to work on this week 🤍

**this is a small movement**

Start standing super tall
Isolate one hip at a time and lift upwards until foot is hovering 
Slowly lower down controlled

Standing hip lifts

Start standing 
Lift one knee up to 90 degrees 
Moving ONLY the leg rotate so the knee faces outwards maintaining 90 degrees 
Bring it back to front 
& repeat other side

Standing hip opener

- start in a table top position
- shoulders directly over the wrists, knees down, hips square
- isolating just one side, lift your knee behind your glute and circle your knee outwards and back in

Table top hip opener

Start in a lunging position with both hands to the INSIDE of front leg 
Slowly rotate so your back toes face upwards and heel of the back leg is on the ground

Dynamic lunge to lateral lunge

Start in a lateral lunge position with hands out in front of you (can add weight for assistance) 
Sit back so your bottom is on the floor 
Use momentum to push yourself upwards to lift bottom OFF the floor
Slowly lower down and repeat

Dynamic Lateral lunge - lift

Start lying on one side 
Knees bent and stacked on top of eachother 
Lift top leg and point to to touch toe to toe & open knee 
Rotate inwards and gently tap knees 

Repeat

Lying internal/external rotation

- start lying on the floor
- bring soles of the feet together in a butterfly position
- squeeze your glutes and engage the core to lift the hips upwards
- slowly lower

Butterfly hip lifts

Week of 4.8.24 - Unlock Your Hips

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Anna

Week of 4.29.24 - Dynamic Stretch - Warmup

Another awesome mobility session! Thank you!

Natalie

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Awesome set! My shoulders were popping like bubble wrap 🤭 so good!

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So good! Must be well warmed up for best results!

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Great to get the body moving again, when feeling DOMS from the previous days workout

John Hudd

Week of 3.11.24 - Slow mobility

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Week of 2.5.24

Wakes you up with a good feeling of accomplished and body awake!

Ally

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Week of 1.22.24 - Full Body

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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 4.8.24 - Unlock Your Hips

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