Name: Playbook - Klabera Komini - Knee & Ankle Strength & Stability
Uploaded: 2024-04-08T22:00:57.878Z
Duration: 15 min
Description: Knee & Ankle Strength & Stability

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

Great one to work that strength & stability! 

Repeat 2 sets on each side of reps. 

Enjoy 🫶🏼

Standing tall with both feet facing forward lift and rotate your toes a quarter to the outside while maintaining posture. 

Lift and rotate back to starting position

Repeat both sides.

Standing ankle external rotation

Start standing sideways on step 
Lift and flex foot 
Sink back in your hips and gently tap your heel to the floor 

Repeat both sides

Step heel tap

Start by standing on a step 
Extend one leg out in front, flex the foot, & GENTLY tap the heel
Bring it through and back & GENTLY tap the toe

Maintaining alignment of standing knee over 2nd and 3rd toes. 

Repeat both sides

Step - heel & toe tap

Start standing on the box and extend one leg straight behind you 
Tap big toe gently on the floor and lift entire leg up in one movement 

KEEP THIS CONTROLLED

Step toe tap extension

Grab a stick or tall foam roller 
Stand on one leg and place foam in roller on hour your opposite side. SAME side and the free leg. 

Start standing on one leg with other leg bent and foot lightly touching opposite heel 

Extend free leg to the side while bending in standing leg 

Try to keep knee in line with 2nd & 3rd toe & extend free leg to the side completely (point toe!) 

Repeat both sides.

IS - crossover underpush (assisted)

Start standing on one leg with other leg bent and foot lightly touching opposite heel 

Extend free leg to the side while bending in standing leg 

Try to keep knee in line with 2nd & 3rd toe & extend free leg to the side completely (point toe!) 

Repeat both sides.

IS - crossover underpush (unassisted)

Knee & Ankle Strength & Stability

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

Aleksandra

Movement & Fluidity Work 1

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!

Knee & Ankle Strength & Stability

Community

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