Name: Playbook - Klabera Komini - Layback Drills
Uploaded: 2024-04-14T00:58:26.910Z
Duration: 20 min
Description: Layback Drills

Cassidy

These drills are to work on hip & glute strength while we work on back flexibility. 

All rep ranges are recommendations & you can tweak  as necessary.

Start standing 
Lift one knee up to 90 degrees 
Moving ONLY the leg rotate so the knee faces outwards maintaining 90 degrees 
Bring it back to front 
& repeat other side

Standing hip opener

Start standing tall with both arms outwards 
Stretch one arm up and over the body as your hips push outwards 
Shoulders should remain stacked over one another and hips and chest should remain facing forward

IS - side bend

- start in a table top position. Shoulders directly over wrists, hips over knees, head neutral
- lift one knee (while maintaining 90 degrees) and rotate outwards
- rotate the knee so that it is facing down and heel is facing up 
- repeat quarter rotations

Tabletop hip rotation

- start in a kneeling position 
- bring one foot forward in a lunge position 
- rock forward and come back to starting position 
- lift leg upwards and rotate externally to gently place the foot outwards
- rock sideways, return to neutral position and lift foot again to return to start position 
- we are using ONLY our hip flexor strength so take your time!!!

Kneeling hip lifts

Start standing tall 
Lift your FREE leg in a spin 
Arms stay out 
Lift to an angle & hold for 3s

IS - Side leg lift 3s hold

Standing tall bring the layback free leg behind you with knee bent 
Lift and lower slightly - with minimal movement

IS - layback leg lifts

Start with your layback free leg extended forward
WITHOUT dropping the hip, circle the leg to the back and bend your knee 
Repeat 

Can hold on to a wall for stability.

IS - layback leg circle

Start standing next to a piece of furniture or boards 
Extend layback free leg
Rotate 1/4 turn - leading with the hips and push hips into board 
Slowly lean back from there 

Return to starting position

IS - assisted layback lean back

Find a price of furniture - bench - boards and place free leg of layback on top 

Keep knee bent and slight lift the free leg maintaining position 

GENTLY lower controlled

IS - Elevated layback leg lift

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 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 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

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 lying on one side 
Knees bent and stacked on top of eachother 
Lift top leg and point to to touch toe to toe & open knee 
Rotate inwards and gently tap knees 

Repeat

Lying internal/external rotation

Start lying on your back with legs extended outwards 
Open leg outwards keeping them straight 
Bring toes in to touch each other and then bring in knees/legs 
Extend legs back and repeat

Lying straddle

Layback Drills

Whew, needed more than a bench on one side for the pistol squats, but I got it done. 🙌🏻

Joanna

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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

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Aleksandra

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

Knee & Ankle Strength & Stability

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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

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Explosive work

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Audrey

Great workout. My glutes are feeling it 😅

Lilah

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Love the skater strength series! This workout was good to work on isometric balance, a good add on to another workout!

Marie Michelle Voyer

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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 🔥

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Janey

Mariana

The leg kicks were hard, but I do feel warmed up.

Evelyne

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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

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Beginner balance

Awesome! Love the 20-min exercise format with figure skating specific stretching🥰

Ewelina 

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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

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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!

Layback Drills

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