Name: Playbook - Klabera Komini - Tuesday - Ankle & Hip Mobility
Uploaded: 2024-12-30T10:42:04.441Z
Duration: 30 min
Description: Tuesday - Ankle & Hip Mobility

davidas always AT THE RINK

I'm not sure if my hips liked this one, but it was worth it 😋

Jessica

Anita

Rosemary

Some videos shows the exercises on one side. I could bot understand that should I do it for other side(leg, arm etc.) If yes, how many times should be total. For example, it writes 12 and shows one side. Should I do 12 time for left and 12 times for right? Some videos show both sides. I am asking for one side videos.

Oğuzhan

Mariana

Awesome workouts!

Just enough to add along side my training at the rink ⛸️

Jack

Loved this routine. I did a heavy leg day today but this mobility routine, helped me A LOT!!!

Alicia

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

Janey

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

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

Skylar

I’m still pretty stiff and this was a good workout to start to open my hips up.

I thought this would be an easy day, but my hips got a great workout.  I’m excited to see the progress I will get in my turnout!

Loved it. All the moves I know I should be working on, but never find the time is now programmed for me.

John Hudd

A good one to work Ankle & Hip MOBILITY! Want to do deeper in your push & stride? Or lower in your hydroblade & sit spin? You need to work your ankle and hip mobility! 

These drills work to increase range of motion while simultaneously strengthening as well. Mobility & strength go hand in hand. Especially when it comes to skating. 

Rep ranges are RECOMMENDATIONS. please do rep counts that feel ok for YOU. 

Enjoy 🫶🏼

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

Standing toe raise

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

Start in half kneeling position and lean forward into front knee 
Keep foot flat on the floor THE WHOLE TIME 
Rock back and lift toes 
Repeat

Kneeling ankle dorsiflexion

Start in a high kneeling position 
Front legs toes raise as much as possible and then switch to a heel raise 

Repeat

Half Kneeling toe raise - heel raise

- 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

The focus of this exercise is to work on proper knee bend and posture in the checkout or stroke position. Keeping your hand on hips allows you to focus on PROPER knee bend & engage your core. Knee tracking over 2nd & 3rd toe.

Foot should be flat to the floor the whole time.

IS - Checkout hands on hips

- start kneeling 
- curl your toes under 
- sit back on your heels 

Feel the tension release 😅

Toe tuck kneeling hold

- starting on your knees with a flat back reach your hands out in front of you
- bring big toes together and knees apart
- push the hips backwards onto the heels and reach forward
- let the head hang heavy!

Childs pose

Ankle Mobility Work

- start with feet wider than hips and knees outwards
- sinks the hips low and press your elbows to the insides of your knees
- keep your feet flat to the floor
- shift your weight slightly side to side for a swaying movement

Rocking frog squat

- starting in a frog squat press hands to the floor
- alternate lifting one arm up at a time SLOWLY
- keep opposite hand pressed down into the floor and feet flat

Frog rotation

- start kneeling 
- extend on leg out to the side + keep the foot flat to the floor
- other leg is bent and knee is under the hip 
- place arms in front and slowly rock front to back

Active adductor rocking

- start in a table top position with shoulders stacked over the wrists
- abduct one bent knee outwards to 90 degrees
- isolating the hip movement, turn the hip and knee so that it rotates inwards
- bring the knee back to its starting postion

Hip internal rotation

- start in a high plank position 
- keep your hips tucked under
- using the hip flexor, bring one knee towards the chest and pause with the foot flexed
- repeat on the same side

Hip flexor isolations

- start in the 90/90 stretch
- keep a neutral back 
- lift upwards by pushing hips forward 
- gently lower

Lifted 90/90

- start in the 90/90 position
- keep a flat back and bring arms behind you 
- keep shoulders pulled down
- slowly rock between 90/90 on each side

Rocking 90/90

- step backwards to a reverse lunge with arms overhead
- lower arms to the floor
- all the pressure in the arms to help you lift your hips upwards and straighten both legs
- hold for 1,2 
- come back to the lunge position

Reverse lunge - hamstring stretch

**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

Standing hip lifts

- start standing with hands on hips
- keeping one leg firmly planted, use opposite hip flexor to lift knee upwards
- hold for 3 seconds 
- repeat other side

Standing hip flexor march

- start standing 
- lift one leg straight out in front of you
- using only the hip, turn your foot outwards and then back to center
- using only the hip, turn your foot inwards and then back to center
- try to keep hips in line the whole time

Standing internal/external rotation

Only go as far are the body allows! 

Feet are meant to be flat on the floor the entire time!

Depth squat

Hip Mobility Work

Tuesday - Ankle & Hip Mobility

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

Hannah

Alexa

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

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.

Lilian Matheson

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.

Tuesday - Ankle & Hip Mobility

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