Name: Playbook - Klabera Komini - Tuesday - Ankle & Hip Mobility
Uploaded: 2024-04-08T01:06:02.870Z
Duration: 30 min
Description: Tuesday - Ankle & Hip Mobility

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!

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

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

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

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

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

Week 2 feeling so much better than week 1

Thursday - Hip & Ankle Strength

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

Tuesday - Ankle & Hip Mobility

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