Name: Playbook - Klabera Komini - Saturday - Unilateral Work
Uploaded: 2024-12-30T10:42:04.463Z
Duration: 45 min
Description: Saturday - Unilateral Work

Anita

I've just realised that said 'unilateral' 

Was I supposed to do all those exercises just for one leg? 😳🤦‍♀️😅

Yey me for extra workout if so! Double the burn!

This was such a great workout! I thought the warmup was the workout so I was definitely feeling it by the end. I’ll continue to incorporate this into my routine.

Evelin

Love the Saturday unilateral workout, instructions were super clear 🙌

Sonia

It was amazing! Loved the warmup and followed by the full butn workout 🏋️

Michaela

Getting back into skating after a 15 year break. It feels good to skate again but it’s even better to have an off ice program to compliment my on ice training!

Claire

Ans exercises that don’t strain the back.  Beginner versions for those with a bent back?

Janey

Bree

John Hudd

This one reminded me just how weak I really am! Star sit-ups did me in!

Jenn

Just loving this workout … it’s a feel good start to a Saturday morning ❤️

Yay, loved this. Already looking forward to upping the weights a bit for next Saturday

Start with a nice warmup then head into a circuit that you’ll repeat 3x through! 

Please note - you’ll need different weights of dumbbells. The core work will require LIGHT dumbbells. 

If you do not have, you can remove for core work 😌

**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

Start in a forward fold position 
Reach opposite hand to opposite foot 
Hold for a second and reach on other side 
Repeat

Alternating forward folds

- start with your feet turned out and wider than your hips 
- sink your hips downwards and lift your chest 
- keep elbows pressed against the inner part of the knees
- keep feet flat on the floor the whole time!
- lift hips upwards to straightens legs
- repeat and lower hips into frog squat

Dynamic Frog squat

- start in a seated position 
- bend front knee to 90 degrees and back knee to 90 degrees
- keeping your spine straight move slowly to the other side 
- try to avoid sinking in your hips 

*modification*
Hands can help support you by placing them behind you and by your sides as you rotate through

90/90 rotation

Take a step forward 
Bring one leg up the ground and kick upwards 
Keep both legs straight & core STRONG

IS - Walking kicks

As your back leg extends, standing leg bends slightly, & arms reach forward 
Coming up out of standing leg, bring arms and back knee in 

Repeat

SLDL reach warm up

Warmup

Repeat this circuit 3x through. 

Remember to repeat on BOTH sides of the body.

Take a db and hold it up to collarbone 
Extend one leg backwards as you bend slightly in standing leg 
As you stand up, let the back leg come forward to 90 degrees 
Extend backwards and repeat

SLDL + knee drive

Start in high plank position 
Lift one leg up and drive knee to nose 
Extend leg backwards and repeat

High plank single knee drive

Start with one knee bent, foot on floor and the opposite leg extended straight out. 
Place light dumbbell in same arm as extended leg 
SLOWLY sit up right and lower back down

Single leg sit up

- Place your feet hip-width apart - dumbbell in one hand 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

If you are stepping to the right - dumbbell is in LEFT hand. And vice versa ☺️

Dumbbell lateral lunge

- Stand in a staggered stance with DB at your chest 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell split squat

DB single side star

Workout

Saturday - Unilateral Work

Alexa

It was interesting! I don’t have dumbbells yet so it wasn’t a full experience though… but  I really liked last abs-part!!!

Catherine

I loved the exercises, hate that I have to manage my own timer, count my reps etc on my own

Caitlyn

Monday - Unilateral Strength

davidas always AT THE RINK

I'm not sure if my hips liked this one, but it was worth it 😋

Jessica

Tuesday - Ankle & Hip Mobility

Comments on how to breathe and how to do certain exercises while having poor stretching skills.

Wednesday - Spiral & Spread Eagle Work

It is easy to do, but givea a lot of strength.  I will be feeling it tomorrow.

Lilian Matheson

Thursday - Hip & Ankle Strength

The spiral exercise was a little harder for me today. But that means if I keep on working on it, I will get stronger.

Saturday - Unilateral Work

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