Name: Playbook - Klabera Komini - Saturday - Hip & Ankle Strength
Uploaded: 2024-05-01T15:29:39.216Z
Duration: 35 min
Description: Saturday - Hip & Ankle Strength

Love the use of bands, great way of adding resistance without compromising form as I reach my limited range of motion … feels gentle but effective

John Hudd

Today’s focus is hip & ankle strength! 

Rep ranges are recommendations. Please tweak as you see necessary! 

Enjoy 🫶🏼

Repeat on both feet & repeat 2x through. 

Rep ranges are recommendations! Please listen to your body!

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

Start by standing tall and holding onto wall or object 
Drive heels into ground and lift toes off the floor 
Repeat

Standing toe raise

Place a ball or yoga block right above ankles 
Keep tension and squeeze the ball as you rise to the ball of your foot 
Lower slowly. Repeat

IS - calf raise - ball squeeze

Start with band around mid feet 
Extend both legs outwards and keep back flat (sit upright) 
Pull band towards body for tension
Alternate flexing and pointing toes

Ankle flexion - banded

Start in a static lunge position 
Left front heel and lower back down 
Repeat

Lunge heel raise

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)

Ankle Strength

Repeat this 1-2 times through to work hip strength 🫶🏼

**this is a small movement**

Start standing super tall
Isolate one hip at a time and lift upwards until foot is hovering 
Slowly lower down controlled

Standing hip lifts

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 standing with band around ankles 
Keep both toes forward and lift one leg to the side 
Keep both knees straight 
Slowly lower to starting position

Banded standing abduction

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

Start with band around mid feet 
Lift one knee up to 90 degrees 
Hold tension

Banded hip flexor March hold

Start standing with band around lower thighs 
Bring one foot to the heel of standing leg 
Start with knee facing forward and rotate knee as much as possible while keeping foot on heel

Repeat

IS - Banded external rotation

- start in the 90/90 stretch
- keep a neutral back 
- lift upwards by pushing hips forward 
- gently lower

Lifted 90/90

Start lying on your back with band around mid feet 
Bend one knee to 90 degrees while keeping opposite leg planted to the floor 

Repeat on both sides

Banded single leg knee drive

- start with both knees at 90 degrees
- both arms behind the back but back stays strong and tall
- slowly rotate from one side to the other while maintaining knee position

90/90 rocks

Start in 90/90 position
Keeping torso strong and tall, bring back heel forward to tap front heel 
Slowly move leg back to starting position 
Repeat

90/90 heel taps

- start lying on your back 
- bring the soles of the feet together into a butterfly position
- squeezing your GLUTES - lift your hips upwards 
- slowly lower

Butterfly hip lifts

90/90 lift & kickout

- start in Childs pose
- big toes together, knees apart, hips pushed back and resting as far back as possible
- arms are extended outwards, head heavy
- pushing yourself forward, straighten your legs, take a deep inhale and pull your shoulders back 
- keep your hands under your shoulders and push against the floor
- repeat the two positions back and forth :)

Childs pose - cobra

Hip Strength

Saturday - Hip & Ankle Strength

Lilah

Killer workout and so effective! I can tell I’m going to be sore from this 🥵💦

Mackenzie

Fantastic workout, lots of muscles hit that I didn’t know I had.

Monday - Unilateral Strength & Core

Loving the rotation work and the movement throughout balancing .. looking forward to this workout again next week, think I might throw a few of these in when making a tea later

Tuesday - Mobility & Balance Training

Lateral movement is feeling so strong thanks to the last month/s

Wednesday strength and stretch … this should be a day for everyone sympathetic into parasympathetic workout, I feel great after this. Thanks 🙏

Wednesday - Strength & Stretch

Really enjoyed this, fun but challenging .. this second week is amazingly even better than the first

Thursday - Low Impact & Skater Lines

Favourite workout of the week .. I still can’t jump 360deg though 🧐

Love this, but it’s “hard”. Cardio meets coordination. I started to drop reps and a couple of sets as my form broke down. Looking forward to seeing the improvements this month. AND I really feel this is going to help my on ice form

Friday - Plyometrics & Rotational Work

Sunday - Splits & Banded Stretching

Great fun … never done anything like this before, turns out my lack of coordination, fluidity, timing and ability to follow someone mirrored on a screen all need work. Definitely going to use this as a finisher a few times a week 🙏

This was so fun! I love how I was really able to let go and get into the movement.

Saturday - Hip & Ankle Strength

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