Name: Playbook - Klabera Komini - Spiral STRENGTH & balance
Uploaded: 2024-04-08T22:00:58.089Z
Duration: 30 min
Description: Spiral STRENGTH & balance

The first few exercises in this one are to WARM YOU UP. 

If you see 4x4 reps and sets this means you are doing 2 sets on each side so: 

4 reps on right leg 
4 reps on left leg 
Repeat 

The SPIRAL HOLD to failure is holding the spiral and balance for as long as you can. Repeat 2x on each side. 

The rep ranges are RECOMMENDED. You can add/remove as you see necessary. 

Enjoy!

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

Dynamic hamstring stretch

Start with band around ankles 
Hold onto wall or object for stability 
Keeping both legs straight extend one leg back and lower and lift slightly 
Be sure to keep extension through free leg

IS - banded standing kicks

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 hands above head 
Bring arms down to shoulder height 
Hinge back at your hips to create a flat back 
Legs should remain straight 
Push hips forward to stand up 
& repeat

IS - active hip hinge

Start in the flat back position- hips hinged back, legs straight 
Bring arms above shoulders and “cave” your belly and chest inwards (hollow out your chest) 
As you pull arms and shoulders back, stick chest out and stretch chest forward 

Repeat motion

IS - flat back contractions

IS - Plié & lateral extension

Keep band in front with SLIGHT tension on it. 

Try to keep your hips square & in line as you extend your leg forward, laterally, & behind

IS leg extensions with band

Start standing on one leg 
Extend leg outwards and in front of you 
Keeping same height, rotate leg so it is out to the side 
Keeping same height, rotate leg so it is behind you

Bend to bring it to starting position. Repeat.

IS - straight leg hip circle

Take arms above head 
Lean forward keeping BOTH legs straight 
Hold the letter “T”

IS - T hold

Start with hands on a bench/box 
Tuck one foot behind the other with knee turned out 
Bend the standing knee 
Kick back to spiral position as you straighter the standing leg and free leg 
Lower back to starting position

IS - Dynamic spiral kick

Start with hands on box/bench 
Lift free leg upwards to spiral position 
Pull shoulders back 
Drive through standing leg 

HOLD spiral position

IS - spiral hold

- 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

Take it slow but you know the drill on this one 😆

IS - off ice spiral

Spiral STRENGTH & balance

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

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

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!

Spiral STRENGTH & balance

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