Name: Playbook - Klabera Komini - Sunday - Light Plyo & Core
Uploaded: 2024-12-30T10:42:04.468Z
Duration: 35 min
Description: Sunday - Light Plyo & Core

Anita

davidas always AT THE RINK

Lilian Matheson

Please add verbal comments on how to perform each exercise

Amazing!! Can’t wait to do this workout again 😮‍💨

Betsabé Ponce De León Rodríguez

Awesome drills, super sweaty and wasn’t expecting that! 💦

Leesa

Alexa

Incredible ! My body was on fire 🔥 I love it

Shana

So nice to have original exercises that really work to help improve my skating skills.

Janey

Jenn

Every adult should be doing this, whether you skate or not. Balance, coordination, power, strength and cardio … this style of training was missing from my normal training

John Hudd

Challenging and fun, my checking has massively improved in 30minutes .. I might sneakily program this workout for an additional midweek practice. Thanks

Start with a warm up into light Plyo/checkout jumps & finish with a core circuit (no crunches) 

Happy Sunday!

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 standing 
Lift toes off the ground 
Carefully transition and shift weight to balls of the feet for a calf raise

Toe raise to calf raise

Reverse lunge - single leg hold

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips and extend arm forward 
- Lift back up engaging your glutes
- Drive knee forward 
- Hop slightly off the ground

Bodyweight single leg deadlift w/ hop

Warmup

Step forward and hop up 
On landing hit the checkout position 
Alternate between BOTH sides

IS - Alternating checkout jumps

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

Start with feet hip width apart, toes slowly turned out. 
Slow drop to a squat and pull arms behind you 
Explode through legs while arms swing forward and go for max height
Land softly in squat position

IS - power jump squat

Stand with feet hip width a part 
Jump up and tap feet together 3x 
On the 4th, switch to landing position and hold

IS - 3 foot taps to checkout

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

Jump up on platform or box with two feet 
Once midair switch to check out position 
& land OFF of box in check out position

IS - box checkout

Light Plyo

Repeat each exercise for rep count. 

Repeat circuit 2x

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Lying down, start with knees up at a 90 degree angle 
- Extend right leg and right arm down
- Bring back to starting position
- Extend left leg and left arm down 
- Repeat

Deadbug

- Start on your hands and feet with your legs bent at 90 degrees
- Keep your core locked in and knees hovering off the floor
- With minimal movement - alternate tapping each shoulder

Bear Hold - Shoulder taps

- Start in boat pose
- Brace your core and lower one heel to the floor at a time 
- Slow and controlled, moving only the heel 
- 1 rep = 1 on each side (1-1-2-2-3-3)

Boat pose - heel taps

- start in a high plank position 
- bend the knee inwards to activate core and hold 
- GENTLY tap the left knee onto the mat and lift up again

High plank - knee tap

Core Work

Sunday - Light Plyo & Core

So good! I’m excited to finally have some direction with off ice specific work. Otherwise I’ve just been feeling lost

Hannah

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

Monday - Unilateral Strength

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.

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.

Brilliant! I feel so much better already! What a start to a NY!

Friday - Splits & Spiral Stretching

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.

Sunday - Light Plyo & Core

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