Name: Playbook - Klabera Komini - Single leg strength (sit spin)
Uploaded: 2024-05-02T02:33:20.004Z
Duration: 45 min
Description: Single leg strength (sit spin)

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

Joanna

Enjoy a little warmup with a focus on ankle MOBILITY & then drills to really work on single leg strength. 

In a sit spin, you need ankle mobility, hip mobility, & lower body unilateral (single side) strength 😊

Rep ranges are all recommendations! Do what your body allows!

You will need ONE weight + a step or bench for this. For single leg squats (assisted) the goal is to use a lower & lower step 😊

**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

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

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

Don’t mind my sweatiness 😁

Start standing tall 
Sit back into a squat 
Stand tall again and lift and bend knee 
Rotate out to the side and gently lower 

Squat and repeat other side

Squat - hip rotation

Start in a lunging position with both hands to the INSIDE of front leg 
Slowly rotate so your back toes face upwards and heel of the back leg is on the ground

Dynamic lunge to lateral lunge

Start in a high kneeling position 
Front legs toes raise as much as possible and then switch to a heel raise 

Repeat

Half Kneeling toe raise - heel raise

Start in half kneeling position and lean forward into front knee 
Keep foot flat on the floor THE WHOLE TIME 
Rock back and lift toes 
Repeat

Kneeling ankle dorsiflexion

Warmup

Hold onto walk or object and stagger your stance with back foot on ball of the foot 
Lift front toes upwards
Keeping your knees stable lower as far as body allows

Knee stability work

Start standing tall 
Extend one leg out in front and tap foot as far as you can 
Bring it back and extend laterally 
Bring it back and extend behind you and to the side

Maintain stability in the standing leg the entire time. Foot should remain flat on the floor. 

Repeat both sides.

Stability - Y balance

Start standing on one leg 
Extend free leg behind you and reach to the opposite side 
GENTLY tap fingers to the floor 
Push against the floor to stand back up & maintain balance. 

Modification: if tapping the floor is too progressed, place a yoga block or dumbbell upright and tap that with fingertips.

Stability - single leg reach & 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 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

Grab a medium weight dumbbell 
Hold it straight out in front of  your navel for stability 
Lift one leg slightly off the floor 
Lower hips back like you are sitting in a chair until glutes find the box 
Push through standing leg to stand up on one leg

Weighted Single leg squat - assisted

Start one foot away from the box/bench 
Left one leg slightly off the floor - standing foot should be flat to the floor 
Lower yourself down until your glutes touch the box/bench. 
Push through the standing leg to stand up on one leg

Single leg squat - assisted

Start with both hands holding onto the bench 
Walk back until arms are extended & legs are straight 
Slowly lower hips down to frog position (feet should remain flat) 
And lift hips back up

Assisted frog

Stand next to the bench (or box) sideways 
Lower yourself back on one leg to pistol squat (or sit spin) position 
Keep one hand on the box as you lower down 
Keep standing foot fully planted on the floor (go only as far down as the ankle mobility will allow) 
Push through the hand on bench and standing leg to stand up

Bench assisted pistol squat

Start standing tall 
Bring one leg behind you on a diagonal 
Aim to bring top of the foot and shin to the floor 

Modification: if this is too low for you - please replace with a curtesy lunge. The back leg still goes behind and to the side but the toes are curled under for stability.

Depth lunge - advanced

Single leg strength (sit spin)

Such a nice stretching after my off-ice jumping today. Thanks ♥️

Inessa

Cool Down Stretch

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

Caitlin

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

Getting better and better each time. 🙌🏻

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!

Single leg strength (sit spin)

Community

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