Name: Playbook - Klabera Komini - Explosive work
Uploaded: 2024-04-08T22:00:57.977Z
Duration: 40 min
Description: Explosive work

Enjoy this explosive workout! 

You WILL need a box or step to jump on and off of for this workout. 

A friendly reminder that the rep ranges are recommendations! & you can adjust as necessary. 

You will have a warm up & then get into the explosive work. 

I did program a few “non” explosive exercises to give you a break as needed. 

Take the rest you need & good luck!

You can also take the jumps out of some exercises if they don’t serve you.

Dynamic hamstring stretch

Start in tabletop position and extend one leg outwards 
Tap toe and slight lift and rotate to tap the toe behind your glute

Adductor taps

As your back leg extends, standing leg bends slightly, & arms reach forward 
Coming up out of standing leg, bring arms and back knee in 

Repeat

SLDL reach warm up

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

IS - Alternating checkout jumps

Warmup

Start in an air position
Jump up two times and on the third time hit a checkout position 
HOLD it - & must be on flat standing foot

IS - checkout jumps

Start on the side of the box 
Take the leg on the OUTSIDE (furthest from box) 
& cross it over to jump up on box 
Bring it down and reset

IS - box crossover jump

Sit back in deep squat 
Pull arms down and back 
Stand up tall and come up to balls of your feet 
Bring arms overhead 
Drop back down to squat

Squat to calf raise

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

IS - Box jumps

- 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

- step up on the box and “hop” so you slightly lift off the box 
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

IS - Explosive box step ups

Start about a foot from the box 
Step back with one leg into a reverse lunge position
Drive the back leg forward to jump UP on the box and land SOFTLY 
Step back down & repeat 

**if jumping doesn’t feel RIGHT for you** you can take the jump out and mimic the same motion but STEP up on the box instead.

IS - Lunge to single leg hop

A reminder - the goal is DISTANCE! 

Start in a squat position with your arms loaded behind you 
Jump forward and far as you can and land heel/midfoot. DO NOT land on toes 

Land softly & anticipate that you will be landing 

Repeat

IS - long jump

Explosive 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

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

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!

Explosive work

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