Name: Playbook - Klabera Komini - Single leg work
Uploaded: 2024-04-08T22:00:57.887Z
Duration: 45 min
Description: Single leg work

We know why single leg work is important right?! 

Everything we do on the ice is single leg focused. 👀

So let’s work that strength!

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

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

Stand up tall and lift toes upwards 
Take small steps forwards in heel walks

Heel walks

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the ground
- take the same arm as extended leg and bring it up to your head 
- reach with the elbow inwards and outwards creating rotation in your upper back 
- use opposite hand for stabilization

*repeat both sides

Thoracic rotation + adductor

Warmup

Take your time through this triset. 

The focus is balance, testing knee & ankle strength and keeping coordination. 

3x through

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 - opposite leg extends back. 
Keep bend in standing leg and take weight from one hand to the other while keeping lower body still 
Repeat

IS Single leg balance - weight transfer

Start standing on one leg with hands on hips 
With a slight bend in the standing knee extend leg backwards 
Keep core tight and hold

IS - single leg T balance hold

Triset - balance

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

Staggered DL - reverse lunge

Superset

IS - Standing leg raise w. Pulse

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

SLDL - Row

This one will get your heart rate up but a great one to work power, agility, on a single leg 🫶🏼

Start with alternating each knee bending to 90 degrees 
Once that is comfortable, add a hop to each knee drive 
Start moving forward

IS - A - steps

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
Slightly behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

IS - Skater jumps

IS - 1 foot hop

Start with feet on the sides of box 
Jump up and lightly land on one leg 
Come back to starting position and repeat on other leg 

**regression*** you can step this out!

IS - Box taps (single leg)

Start about a foot from the box 
Step back with one leg into a reverse lunge position
Drive the back leg forward to jump UP on the box and land SOFTLY 
Step back down & repeat 

**if jumping doesn’t feel RIGHT for you** you can take the jump out and mimic the same motion but STEP up on the box instead.

IS - Lunge to single leg hop

Start on the side of the box & slightly behind it 
Step back to reverse lunge 
And the back leg begins to drive forward, rotate your body a QUARTER & jump up on the box 
Land softly 
Hold the landing for a few seconds 
Step back and repeat

IS - reverse lunge to rotating step up

POWER

Single leg work

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

Inessa

Cool Down Stretch

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

Joanna

Single leg strength (sit spin)

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

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 work

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