Name: Playbook - Klabera Komini - Beginner balance
Uploaded: 2024-04-08T22:00:58.069Z
Duration: 20 min
Description: Beginner balance

This is less of a workout & more of a”drills” repeat approximate reps as many times as necessary. 

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

Enjoy these exercises & remember to repeat on both sides 🫶🏼

Lateral lunge - knee drive

- start standing on one leg 
- extend free leg forward and point your toe
- pass through close by the body and extend the leg backwards while allowing front knee to bend 
- pass through both positions fluidly

Single leg reach & balance

IS - Standing leg raise

- 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

- 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

Beginner balance

Such a nice stretching after my off-ice jumping today. Thanks ♥️

Inessa

Cool Down Stretch

Whew, needed more than a bench on one side for the pistol squats, but I got it done. 🙌🏻

Joanna

Single leg strength (sit spin)

Quick Dynamic Stretch - Warmup

Great, ran through this 10mins after waking, really loosened me up, I feel and move like I have been up for hours

John Hudd

Zoja

Beillman Drills

Cassidy

Layback Drills

Caitlin

Aleksandra

Movement & Fluidity Work 1

Perfect set for a quick session post skate before work! 🙌🏻

Knee & Ankle Strength & Stability

Single leg work

Really good stretch to prepare for workouts

Pollyane

thank you for this routine. After 2 days of cleaning at my sick father-in-law's house + training on the ice, one week before my biggest competition of the season, I had a lot of tension. I was in pain everywhere, I already feel free of some tension. Thanks a lot !! 
Vero, adult skater 42 years old 😉

Véronique

Skater Stretch - Full Body

Lower Body Activation

Explosive work

Spiral Drills

Audrey

Great workout. My glutes are feeling it 😅

Lilah

Lower Body - Glute Focus

Getting better and better each time. 🙌🏻

Love the skater strength series! This workout was good to work on isometric balance, a good add on to another workout!

Marie Michelle Voyer

Unilateral Work

Bruno

Quite challenging! Definitely a burner 🔥 I can’t do all 3 sets yet but I’m working on it 💪🏻

Brilliant workout. Could really feel the burn 🔥

Skater Ab Lines

Janey

Mariana

The leg kicks were hard, but I do feel warmed up.

Evelyne

Skater Off Ice Warmup

Love love love, my hips feel buttery soft after and I feel stronger every time I repeat this one! If you have tight hips like me, I recommend doing half frog rotations instead of a full frog one!

Hip Strength

Ab lines & Glute strength

Check Out Position/Extension Work

Core Work - Plank Focus

Awesome! Love the 20-min exercise format with figure skating specific stretching🥰

Ewelina 

Hips - Turnout focus

Spread Eagle work

Spiral STRENGTH & balance

It was easy until I got the Pliés then it was more challenging than I expected, but in a good way!

Abby

I’ve never used some of those muscles before, so it was difficult but I love it. Feels like I’ve discovered new world for me 🫶🏻 thank you

Liene

Ankle Strength

Quick warmup

It was a good sesh but I hope there was an alternative move, like for the glute bridges but that’s just a personal opinion. Overall amazing workout ☺️

Abbygale

Glute & Hip Activation - warm up

I had to incorporate some forward folds (stand and touch my toes basically) to stretch my knees and help loosen up the rest of my body in between some of these steps, but this was such a good warm up activity! I’m keeping this in my rotation for sure!

Ashley

I absolutely needed an ankle mobility workout in my life! I recommend massaging/rolling your calf muscles before doing this one, it will help you get more range of motion!

Ankle Mobility Drills

Wow, this is a good one! 🫀 Especially good for an off-ice session, love love love!

Beginner balance

More workouts from Klabera Komini