Name: Playbook - Klabera Komini - Thursday - Low Impact & Skater Lines
Uploaded: 2024-12-30T10:42:06.125Z
Duration: 40 min
Description: Thursday - Low Impact & Skater Lines

Really enjoyed this, fun but challenging .. this second week is amazingly even better than the first

John Hudd

Today we work on low impact strengthening movements & stretching! 

Take a look at “sets” in the upright corner of each exercise. If it is a single side exercise and says “2” you are completing 1x on each side. 

If it says “4” you are completing 2x on EACH side. 

You will need a long band today (preferred) ☺️ 

No band? You can still do movements without 😁

- 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

2x each side

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 forward fold position 
Reach opposite hand to opposite foot 
Hold for a second and reach on other side 
Repeat

Alternating forward folds

IS - Plié & lateral extension

IS - Standing leg raise

IS - Standing leg raise w. Pulse

Take a step forward 
Bring one leg up the ground and kick upwards 
Keep both legs straight & core STRONG

IS - Walking kicks

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

2x each side.

IS leg extensions with band

This exercise works the tension in the upper back! 
Bring band behind back and hold enough tension on the band so there is SLIGHT resistance 
Bring lower body into rotation position 
Extend leg backwards to checkout position while “checking” your arms

IS checkout with band

- 3 movements 
- start in a tabletop position
- lift hips and chip to arch back and pull shoulders back 
- round the shoulders, hips, chin to hollow out the belly and curve the spine
- come back to neutral to push into your toes and lift hips upwards into a downdog position. 
- lower and repeat

Cat/camel/downdog

- start in a table top position
- shoulders directly over the wrists, knees down, hips square
- isolating just one side, lift your knee behind your glute and circle your knee outwards and back in

Table top hip rolls

Hold a strong high plank position and gently lower your knees down to the floor for a quick tap!

High Plank + knee tap

- start in a single side table top hold
- one leg extended outwards, opposite arm extended outwards as well
- take a big exhale and crunch the knee and elbow to the center of the body/chest. 
- extend both outwards and repeat the motion!

Table top crunch

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift

Supermans

- start in a bridge position 
- firmly plant one leg into the floor while extending opposite leg
- bend and crunch the leg inwards
- try to keep hips square and steady

2x on each side

Single leg bridge crunch

Single side star reach

- start with legs extended upwards and arms actively reaching 
- crunch up and hold 
- alternate lowering one leg at a time while pressing lower back into the floor

Repeat

Crunch + alternating leg lower

- start in the Superman position with arms and legs lifted
- keep glutes tight 
- flutter arms and legs at the same time

Superman flutter

Start in high plank position 
Lift one leg up and drive knee to nose 
Extend leg backwards and repeat

2x each side

High plank single knee drive

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques

2x each side

Side plank knee to elbow

- start in a tabletop position
- shoulders over wrists
- knees under hips
- lift knees so that they are just above the floor
- keep hips tucked under and brace core 

HOLD :)

4 point hold

- start in Childs pose
- big toes together, knees apart, hips pushed back and resting as far back as possible
- arms are extended outwards, head heavy
- pushing yourself forward, straighten your legs, take a deep inhale and pull your shoulders back 
- keep your hands under your shoulders and push against the floor
- repeat the two positions back and forth :)

Childs pose - cobra

Thursday - Low Impact & Skater Lines

Vivien

davidas always AT THE RINK

Anita

Monday - Unilateral Strength & Core

So sore after yesterdays training so this was exactly what my body needed. Got my heart rate going a bit but didn’t feel like I overdid it and my balance definitely felt improved by the end of the workout!

Claire

Loving the rotation work and the movement throughout balancing .. looking forward to this workout again next week, think I might throw a few of these in when making a tea later

Tuesday - Mobility & Balance Training

I couldn't do all the repetitions.  I did Moy of it, but I loved the exercises (warm up and cooling down stretches). I feel that if I keep doing it, I will be able to do all the repetitions

Lilian Matheson

The stretches felt so good after working my legs!

Lateral movement is feeling so strong thanks to the last month/s

Wednesday - Strength & Stretch

Allison

Amazing! It was so intense, but so good. These work outs give me the confidence to be THAT figure skating girl at gym!

Jess

This was so hard but so good! I was in a rush today so I really had to challenge myself to shorter breaks and it felt good to push myself a little more than usual!

Friday - Plyometrics & Rotational Work

Love the use of bands, great way of adding resistance without compromising form as I reach my limited range of motion … feels gentle but effective

Saturday - Hip & Ankle Strength

Sunday - Splits & Banded Stretching

Great fun … never done anything like this before, turns out my lack of coordination, fluidity, timing and ability to follow someone mirrored on a screen all need work. Definitely going to use this as a finisher a few times a week 🙏

This was so fun! I love how I was really able to let go and get into the movement.

Thursday - Low Impact & Skater Lines

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