Name: Playbook - Klabera Komini - Quick Dynamic Stretch - Warmup
Uploaded: 2024-04-24T02:17:24.468Z
Duration: 10 min
Description: Quick Dynamic Stretch - Warmup

Enjoy this warmup stretch before a skating or training session 🫶🏼

Start in a tabletop position 
Bring a bent knee outwards to fire hydrant position 
Bring the leg behind the opposite knee, tap knee, & sink hips back 
Bring the knee back up to fire hydrant position & repeat. 

Perform on both sides

Fire hydrant - knee tap

Step wide with feet turned out
Squat low into a yoga squat 
Rotate upper body side to side 

**you can do this WITHOUT the stick as well - it just becomes more progressed**

Regression: 

Dynamic yoga squat on its own 
Standing Thoracic rotation on its own

Frog squat - thoracic rotation

Bring one leg up on step or box 
SQUARE your hips 
Reach forward 
Bend and extend standing leg 

Repeat both sides

Elevated Single leg bend & extend

Place foot up on step or box 
Forward fold and reach 
Rotate a quarter & hit the side lunge position

Repeat

Forward fold - side lunge

Find a step or box 
Bring one foot fully flat on it & extend opposite leg 
Bring arm INSIDE of the bent knee & extend opposite arm upwards 
Hold 

Repeat both sides

Elevated side lunge

Start standing and cross one leg over the other (think pinky toes touching)
Forward world and reach for the floor. 
Hold. 

Perform both sides. 

Modification- you can add a yoga block or dumbbell on the floor if you can’t touch the floor!

Cross leg forward fold

Quick Dynamic Stretch - Warmup

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

Joanna

Single leg strength (sit spin)

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

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

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!

Quick Dynamic Stretch - Warmup

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