Name: Playbook - Klabera Komini - Glute & Hip Activation - warm up
Uploaded: 2024-04-08T22:00:58.112Z
Duration: 15 min
Description: Glute & Hip Activation - warm up

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

This will get those glutes FIRED up for a session. You will need a band for this one 🫶🏼

Rep ranges are suggestions. Please do what feels best for you!

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

Start in squat position with band just above knees 
Take a few steps forward and a few steps back maintaining squat position 

*** you can place hands in front as well ***

Banded duck walk

Start with back around the mid foot 
Stand tall and lift one knee up to 90 degrees 
Hold for 2s 
Slowly lower and repeat

Banded hip flexor march

- Place band just above knees
- place arms behind head & lock in your core
- Hinge at the hips with a slight bend in knees 
- Reverse back up to starting position

Banded good mornings

Start with band around lower thigh 
Plant your feet and slowly lift glutes 
Keep pressure on the band at all times 
Repeat

Banded glute bridge

Start with bad at ankles 
Keeping legs straight and toes pointed forward, take side steps

Banded - straight leg walk

Start with standing leg flat to the floor and free leg behind like a “kickstand” 
Extend leg backwards and allow standing knee to BEND! 
Reach with the opposite arm 
On the way up - drive free leg forward to 90 degrees. 
Hinge at hips to repeat motion.

Single leg deadlift - knee drive

Glute & Hip Activation - warm up

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

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

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!

Glute & Hip Activation - warm up

Community

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