Name: Playbook - Klabera Komini - Beillman Drills
Uploaded: 2024-04-14T01:07:39.812Z
Duration: 20 min
Description: Beillman Drills

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

In these drills we work on shoulder MOBILITY, hip mobility, back strength & flexibility. 

You can end this by holding a beillmann if you find it necessary. 

These drills are here to help you work the correct muscle groups for a beillmann. 😊

Start by kneeling on the floor 
Lift arms up to 90 degrees with fingers facing upwards 
Rotating through the shoulder, maintaining the 90 degrees, rotate so fingers face downwards 

Repeat

Kneeling goal post rotations

- start in a table top position with shoulders stacked over wrists 
- bring one hand by the head bending at the elbow 
- rotate elbow inwards towards stabilizing arm and rotate outwards as far as the body allows. Allow for a twist in your “upper back”

Tabletop thoracic spine rotation

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Mobility - reverse table top

- start seated 
- have fingertips behind you and facing towards your legs
- lift hips and keep core engaged
- create a slight rock back to front to feel stretch at the tops of your shoulder capsule

Reverse tabletop rocks

Start kneeling with both arms at your sides 
Bring one arm up overhead and the other one behind your back
Bend the top arm to try to touch fingertips 
ITS OKAY IF YOU CANT TOUCH - this exercise works shoulder mobility. 

Repeat other side

Kneeling arm bind

Start in a lunging position with both hands on the INSIDE of the front leg 
Slowly lower down so both forearms tap the floor 
Repeat

Modification- if this is too much. Drop the back knee and foot

Spider lung forearm taps

- staying in your hip flexor stretch, take the same arm as the leg that is behind you and lift it up
- gently reach over to the side while keeping shoulders in line

Hip flexor + side reach

Start in a lunging position on the floor 
Bend your back knee as far as you can
You will feel this in your hamstring & stretch in your hip flexor 

***you can place a towel or mat under your back knee if this is too much!***

Lunge w/ knee bend

Start lying on your belly 
Bend one knee in and grab with the same arm
Push hips forward and into the floor 
Hold

Repeat both sides

Lying quad stretch

- start in the Superman position with arms and legs lifted
- keep glutes tight 
- flutter arms and legs at the same time

Superman flutter

Work on back strength! 
Start lying on the floor 
Lift legs and arms off the floor and hold

Superman hold

Start lying on the floor 
Bend both legs in and grab ankles 
Slowly lift off the floor & hold

Modification- work one side at a time

YOU set the time here!

IS - bow pose

Bring the soles of the feet together for a butterfly position 
Extend legs outwards as much as possible while keeping feet together 
Reach upwards with upper body and fall over the legs. 

Do not pull here! Let gravity do the work.

Open butterfly hold

Start kneeling 
Place hands on lower back/upper glutes 
Push hips forward and lean back as far as your body allows 
Let your head go with you! 

Hold

Kneeling backbend

- start in a kneeling position 
- bring one leg in front in a lunging position 
- rotate back leg so that it is perpendicular to front leg 
- rock forward while keeping front foot flat on the floor 
- push hips back and extend bent knee for a hamstring stretch 
- repeat

Forward rock - hamstring stretch

Start standing tall with hands placed on lower back
Leading & pushing your hips forward lean back slightly 

Please note - this may be uncomfortable. Listen to your body!!!

IS - standing lean back

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

Beillman Drills

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

Cassidy

Layback Drills

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

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

Beginner balance

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!

Beillman Drills

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