Name: Playbook - Klabera Komini - Week of 5.6.24 - Circuit
Uploaded: 2024-12-30T10:42:07.261Z
Duration: 40 min
Description: Week of 5.6.24 - Circuit

Loved it! It burnt but not too much❤️

Zoja

Enjoy this dynamic warm up & circuit to repeat 4x. It left me 🥵

**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 by standing tall and holding onto wall or object 
Drive heels into ground and lift toes off the floor 
Repeat

Standing toe raise

Don’t mind my sweatiness 😁

Start standing tall 
Sit back into a squat 
Stand tall again and lift and bend knee 
Rotate out to the side and gently lower 

Squat and repeat other side

Squat - hip rotation

Dynamic hamstring stretch

Take a BIG step for a wide stance 
Place both hands on the floor 
Alternate rotating & lifting one arm at a time 

DONT over rotate!

Wide stance forward fold - arm windmills

Start in a soft lunge position with top of the back foot and knee on floor 
Place both hands to the INSIDE of the front knee 
Lift the arm CLOSEST to the front knee up & then tap to the floor (if mobility allows) 

Repeat both sides

Lunge - thoracic rotation

Start in a soft lunging position with top of the back foot and knee on the floor
Place both hands on the inside of the front leg 
Gently push front knee out & bring back to starting position 

Repeat both sides

Lunge - hip opener

Warmup

Complete this circuit 3x through 

Each exercise needs to be done on BOTH sides if it is a single side exercise before moving to the next exercise. 

To add difficulty - you can add a weight to the step up - knee drive. Not a necessity though 😊

You will need a dumbbell & bench/step

Start seated on a bench with one leg extended outwards. 
Stand up on one leg & jump upwards 
Land on the same leg SOFTLY & sit back on bench 
Allow yourself to reset & repeat

Try to “anticipate” the landing of the jump. 

Too advanced? Same movement but on two legs 😃 like a jump squat.

Plyo - single leg bound

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Dumbbell clean & squat

Start with one foot on the bench & the other knee on the floor. 
Stack your shoulders and hold the side plank position. 
Body should be in a straight line & the leg on the bench should be FULLY extended & straight 

Extend the bottom leg and lightly tap from floor to bench. 

Modification: just try to hold with both legs elevated

Copenhagen Plank

- Bring one back leg up onto the box and push through your heel to stand up
- Bring the other leg up and bend to 90 degrees
- Step down with the first leg and lower back down to the ground

Repeat both sides.

IS - step up + knee drive

Circuit

Week of 5.6.24 - Circuit

Ohhhh this had everything…cardio, weights, core. My butt started burning DURING the workout. Imma be sore tomorrow 😅

Bridget

Week of 12.23.24 - Christmas Week Full Body

Those inchworms were killer. Started out easy but I was sweating at the end!

Week of 12.16.24 - Upper body - pull focus

A burner. I’m going to feel that in my side abs tomorrow 🥴

Week of 12.9.24 - lower body + core

Week of 12.2.24 - Full Body DB

Ellen

I’m so sweaty omg. Those side to side jumps were trickier than I was expecting. Def need to work on dat lateral agility!

Week of 11.25.24 - Full Body KB + Agility

I was shocked I was able to do the single leg box jumps! Yay me!

Week of 11.18.24 - Plyometrics & Core

Astrid Jasmine

WOTW coming in clutch when I needed a quick but sweaty workout!

Week of 11.11.24 - full body dumbbell

Week of 11.4.24 - Legs & Core

Week of 10.28.24 - QUICK dumbbell

Week of 10.21.24 - DB Workout

Week of 10.14.24 - 20 Min AMRAP - weighted

Pamela

Week of 10.7.24 - Plyometrics workout 👀

Week of 9.30.24 - Quick DB circuit

9.23.24 - unilateral strength + core

Week of 9.16.24 - Unilateral Strength - KB

Week of 9.9.24 - full body KB + agility

I have arthritis in my IS joints so sit-ups are painful. Suggestions for alternative to kb sit-ups?

Week of 9.2.24 - Functional Core Circuit

Week of 8.26.24 - QUICK ab lines

Week of 8.19.24 - Lower Body Activation - Follow Along

Week of 8.12.24 - Full Body

Week of 8.5.24 - Lower Body emphasis

Week of 7.29.24 - KB full body

Week of 7.22.24 - Full Body Circuit

Week of 7.15.24 - Full Body Circuit

Week of 7.8.24 - KB Full Body

Week of 7.1.24 - light strength & plyo

Still can’t do that bear crawl, but I’m trying. 😁

Kate

Week of 6.24.24. - DB fully body

Week of 6.17.24 - Upper body. Pull focus

Week of 6.10.24 - upper body push

Week of 6.3.24 - Solid lower body

Week of 5.26.24 - Memorial Day DB workout

Week of 5.20.24 - KB circuit + core

Week of 5.13.24 - Bodyweight Cardio & Abs

Mackenzie

Week of 4.29.24 - KB circuit & Bodyweight Abs

Week of 4.22.24 - Balance Workout

Week of 4.15.24 - full body strength & mobility

Week of 4.8.24 - Full Body Strength & Core

Great workout. Question: if you don’t have a bench or a chair to step on to, what is an alternative? I was using the stairwell in my building, but was asked to stop. Thanks!

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

The adductor raises were harder than I thought they’d be. I made it even more challenging by using ankle weights. Hit all the lower body groups in this quick workout! I’m going to pair it with weekly movement.

Week of 5.6.24 - Circuit

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