Name: Playbook - Klabera Komini - Check Out Position/Extension Work
Uploaded: 2024-04-08T22:00:58.055Z
Duration: 30 min
Description: Check Out Position/Extension Work

All drills & exercises to help with checkouts from spins & jumps and overall extension & lines!

1 set = one length across floor 

4 set = length across floor there and back TWICE.

Start with alternating each knee bending to 90 degrees 
Once that is comfortable, add a hop to each knee drive 
Start moving forward

IS - A - steps

Start in low squat position 
Keep toes facing forward and take side steps to move across the room 
Repeat both ways

IS - lateral shuffle

Stand tall and lift knee forward
Moving only the leg - extend knee to the side and open hip 
Close the hip and move the knee so it faces the floor and your leg is behind you 
Come back to starting position 

**note** the rest of your body should be pretty still! This is a hip focused drill

Standing hip CARs

Warm up

Take a step forward 
Bring one leg up the ground and kick upwards 
Keep both legs straight & core STRONG

IS - Walking kicks

Start with hands on wall & both legs straight 
Extend one leg 45 degrees behind you 
Tap big toe on the floor and kick leg up while keeping it straight 
Tap to the floor again and repeat

IS leg kick - wall hold

The focus of this exercise is to work on proper knee bend and posture in the checkout or stroke position. Keeping your hand on hips allows you to focus on PROPER knee bend & engage your core. Knee tracking over 2nd & 3rd toe.

Foot should be flat to the floor the whole time.

IS - Checkout hands on hips

This exercise works the tension in the upper back! 
Bring band behind back and hold enough tension on the band so there is SLIGHT resistance 
Bring lower body into rotation position 
Extend leg backwards to checkout position while “checking” your arms

IS checkout with band

Stand with feet hip width a part 
Jump up and tap feet together 3x 
On the 4th, switch to landing position and hold

IS - 3 foot taps to checkout

Jump up on platform or box with two feet 
Once midair switch to check out position 
& land OFF of box in check out position

IS - box checkout

Start behind the box or platform 
Jump up on box 
Jump back and turn a quarter to land in checkout position

IS - box hop - turn and checkout

Step forward and hop up 
On landing hit the checkout position 
Alternate between BOTH sides

IS - Alternating checkout jumps

Check Out Position/Extension Work

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

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!

Check Out Position/Extension Work

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