Name: Playbook - Klabera Komini - Skater Stretch - Full Body
Uploaded: 2024-04-08T22:00:57.897Z
Duration: 20 min
Description: Skater Stretch - Full Body

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

A nice FULL BODY stretch for all skaters 🫶🏼

Put on some music or your favorite show & repeat this one!

- start standing and roll your shoulders back
- as you finish the shoulder roll, start bending the knees and reaching forward toward the floor
- allow the hips to lift first and roll the rest of the body back to an upright position
- repeat in a fluid motion

Full body movement

Start standing and interlace hands 
Push hands out in front of chest and tuck chin slightly 
Roll side to side to stretch the upper back

IS - standing thoracic mobility

Start standing tall with ribs stacked over hips and arms outwards 
Move ONLY the ribs from side to side. 

This is a small and controlled motion

IS - isolated chest movement

Start standing tall with both arms outwards 
Stretch one arm up and over the body as your hips push outwards 
Shoulders should remain stacked over one another and hips and chest should remain facing forward

IS - side bend

Start standing tall with arms extended outwards 
Reach up and over to side bend position with shoulder stacked over one another and chest and hips forward 
Twist a quarter to push hips back and face chest to the floor as you are reach forward 

Slowly move out of position and repeat

IS - side bend to flat back

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

- start in a runners lunge 
- slowly move to a standing position reaching forward on the front leg
- keep the back leg bent
- rock forward to a runners lunge
- repeat the movement!

Lunge - standing reach

Kneeling hip flexor lean

- Start with one leg extended & one knee down on the floor (use a mat if this is uncomfortable). 
 - keep back foot flexed and toes flexed for stability on bent leg 
- HINGE at your hips and reach forward in swooping motion 

Repeat. 

If you have knee injuries etc. you can mimic this movement standing!!!

Dynamic half split

Start in tabletop position and extend one leg outwards 
Tap toe and slight lift and rotate to tap the toe behind your glute

Adductor taps

- 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

- start in a straddled position with feet and legs extended outwards 
- gently rock the upper body from side to side

Straddle leans

- start seated 
- bend one knee inwards so that the sole of the foot is pressed against upper inner opposite thigh
- place hand gently on bent knee to keep hips pressed down
- extend opposite leg straight out to the side and reach with right hand towards toes
- keep upper body facing forward (not curled over the leg) and bend elbow if you can!

** if you cant reach your toes! No problem! Rest your hand on your shin!

Repeat both sides

Seated single leg reach

- start seated 
- bend one knee in so foot is flat to the floor
- cross the other leg over top of the bent knee 
- hands go behind you/push down on the floor
- try to keep your back flat as you rock slowly side to side

Rocking figure 4

- bend one knee inwards on the floor
- bend and cross the other knee over top 
- keep both hips in line with each other 
- with a flat back walk your hands as far forward as you can and back

Pretzel walkouts

- start seated with legs straight out in front of you
- take an inhale and reach arms upwards
- on the exhale reach for your toes
- keep your shoulders pulled away from your ears
- breath and hold

Seated forward fold

Skater Stretch - Full Body

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

Single leg work

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!

Skater Stretch - Full Body

Community

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