Name: Playbook - Klabera Komini - Thursday - Hip & Ankle Strength
Uploaded: 2024-04-12T11:01:17.998Z
Duration: 45 min
Description: Thursday - Hip & Ankle Strength

I’m doing the Thursday hip and ankle skater program 1 , and I’m confused if I have to do it on both legs in the same rounds or in different rounds, in the description it does not say to change leg 🤔 other than that loving it 😊

Sonia

Every week I see improvements. My plie looks like a plie after 4weeks of training .. I have elegance and balance

John Hudd

Week 2 feeling so much better than week 1

Janey

Another great workout, really highlights some imbalance and weakness I have on certain sides and certain movements

Today we work on STRENGTHENING the ankles & hips. 

There are two rounds for BOTH the hip work and ankle work. If it is a single side exercise- repeat on BOTH SIDES before moving on to the next exercise. That is what the “8-8” means. 

So you would complete the exercise on each side 1x before going to the next exercise. & then repeat the whole sequence for a 2nd round. 

Tweak reps as necessary. 

You will need a band or ball/yoga block. You can remove the band & ball if you do not have one. 

Enjoy!

**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

Repeat both sides

Standing hip lifts

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

- start in the 90/90 position
- both hands behind back 
-lift the back knee up as you externally rotate
- gently tap it back down to the floor

**Movement is coming from hip only** 

Keep core locked in

90/90 hip internal rotation

Lying hip external rotations

- start in a kneeling position 
- bring one foot forward in a lunge position 
- rock forward and come back to starting position 
- lift leg upwards and rotate externally to gently place the foot outwards
- rock sideways, return to neutral position and lift foot again to return to start position 
- we are using ONLY our hip flexor strength so take your time!!!

Kneeling hip lifts

Seated hip lift

- start in frog stretch with both knees at 90 degrees if possible 
- stabilize by driving knees into the ground and lift one ankle and heel upwards so that it rotates as much as possible
- keep hips SQUARE and with as minimal movement as possible

Single frog rotations

Start with back around the mid foot 
Stand tall and lift one knee up to 90 degrees 
Hold for 2s 
Slowly lower and repeat

Banded hip flexor march

Start with band around lower thighs
Bend one knee to 90 degrees 
Rotate knee outwards as you hold the 90 degree position

Banded standing donkey kicks

Start lying on your back with band around mid feet 
Bend one knee to 90 degrees while keeping opposite leg planted to the floor 

Repeat on both sides

Banded single leg knee drive

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

Hip Strength

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 by standing tall and holding onto wall or object 
Drive heels into ground and lift toes off the floor 
Repeat

Standing toe raise

Place a ball or yoga block right above ankles 
Keep tension and squeeze the ball as you rise to the ball of your foot 
Lower slowly. Repeat

IS - calf raise - ball squeeze

Place band around one foot 
Lift leg slight off the ground 
Alternating your toes pointing inwards and outwards

Ankle rotation - banded

Start with band around mid feet 
Extend both legs outwards and keep back flat (sit upright) 
Pull band towards body for tension
Alternate flexing and pointing toes

Ankle flexion - banded

IS - Plié & lateral extension

Start in a static lunge position 
Left front heel and lower back down 
Repeat

Lunge heel raise

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

Ankle & Knee stability work

Ankle Strength

Thursday - Hip & Ankle Strength

I just joined your app today! This was such a great start to my week- thank you 🙏🏼

Shannon

I did one set of all the exercises to start. Will do one more next time until it is complete. It felt grate!!

Maria

Monday - Unilateral Strength

Crazy location for this fab workout.  In gale force winds in Crete.  The gym was a place of great calm!

Loved it and felt the burn in places I usually don’t!

Alicia

As you recommended to me, I did this workout first after my two weeks off (because of my surgery) and I felt great! It was a beautiful fix out of mobility and also gentle strength exercises.

Amelie von Maubeuge

Tuesday - Ankle & Hip Mobility

Lilah

This was great for balance, strength and stretching! Thanks! First class I’ve taken with you.

Tasha

Really challenges your range of motion whilst balancing… this is going to massively help on ice … and reaching into the depths of the pantry on one leg trying to find biscuits

Wednesday - Spiral & Spread Eagle Work

Love this workout! Really felt the depth of the muscles in use 🥰 great to improve flexibility too!

Michaela

It feels so good to finally have a consistent stretching routine. Flexibility and end range strength has always been a struggle for me and I can’t wait to see my progress with this program!

Claire

Stretching, strengthening, and even got my heart rate up at the end! So good!

Bree

Friday - Splits & Spiral Stretching

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.

Evelin

Love the Saturday unilateral workout, instructions were super clear 🙌

It was amazing! Loved the warmup and followed by the full butn workout 🏋️

Saturday - Unilateral Work

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

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

Thursday - Hip & Ankle Strength

Community

More workouts from Klabera Komini