Name: Playbook - Klabera Komini - Tuesday - Mobility & Balance Training
Uploaded: 2024-05-01T15:29:39.208Z
Duration: 35 min
Description: Tuesday - Mobility & Balance Training

John Hudd

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

We start today with Mobility Work & then we move to balance training that will also test stability. 

Enjoy 🤍

Repeat all exercises on both sides 

2x through if you like!

Standing tall with both feet facing forward lift and rotate your toes a quarter to the outside while maintaining posture. 

Lift and rotate back to starting position

Repeat both sides.

Standing ankle external rotation

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

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 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 half kneeling position keeping core locked in tight 
- start with both arms extended in front 
- bring one arm up and overhead in a rainbow motion
- turn head towards the back wall and follow hand back to starting position
- repeat both sides

Half kneeling shoulder rotation

Start in a half kneeling position with hands in front of
Rotate upper body 1/4 and GENTLY sit hips back 
Push hips forward and rotate back to starting position. 

Repeat both sides.

Kneeling Internal Rotation

- start in a kneeling position 
- bring one foot in front 
- rotate back leg so that it is perpendicular to front leg 
- at your own pace rock front to back while keeping front foot fully planted 
 
Repeat both sides

Lunging hip rocks

- start in a kneeling position 
- extend one leg outwards keeping foot flat to the floor
- in a fluid like motion - alternate reaching from one side to the other
- keep front of body open by “stacking” shoulders

Alternating side body stretch

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the ground
- take the same arm as extended leg and bring it up to your head 
- reach with the elbow inwards and outwards creating rotation in your upper back 
- use opposite hand for stabilization

*repeat both sides

Thoracic rotation + adductor

- start lying with upper body propped up and forearms on floor for stability 
- bend one knee and keep foot flat to the floor 
- extend opposite leg outwards and bend it into chest
- keep foot in contact with knee and rotate the knee outwards 
- bring it back in and repeat

Lying hip openers

Half Frog - IR

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

Mobility Work

Repeat these exercises on both sides. 

Once is enough - but twice if you’re up for it!

Start with standing leg flat to the floor and free leg behind like a “kickstand” 
Extend leg backwards and allow standing knee to BEND! 
Reach with the opposite arm 
On the way up - drive free leg forward to 90 degrees. 
Hinge at hips to repeat motion.

Single leg deadlift - knee drive

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

Knee stability work

Start by standing on a step 
Extend one leg out in front, flex the foot, & GENTLY tap the heel
Bring it through and back & GENTLY tap the toe

Maintaining alignment of standing knee over 2nd and 3rd toes. 

Repeat both sides

Step - heel & toe tap

Start standing sideways on step 
Lift and flex foot 
Sink back in your hips and gently tap your heel to the floor 

Repeat both sides

Step heel tap

- start standing on one leg 
- extend free leg forward and point your toe
- pass through close by the body and extend the leg backwards while allowing front knee to bend 
- pass through both positions fluidly

Single leg reach & balance

Start standing tall 
Stretch one leg out in front 
Keep it straight 
Keep hips in line 
HOLD for 20 (count slowly).   :)

IS - leg extension hold

Start standing on one leg with hands on hips 
With a slight bend in the standing knee extend leg backwards 
Keep core tight and hold for 5-8 sec

IS - single leg T balance hold

Start in lunging position
Lift heel on front leg 
Hold & lock in your core

Count to 20 & hold 😁

IS - isometric hold lunge

Start standing on one leg - opposite leg extends back. 
Keep bend in standing leg and take weight from one hand to the other while keeping lower body still 
Repeat

IS Single leg balance - weight transfer

Balance Work

Tuesday - Mobility & Balance Training

Lilah

Killer workout and so effective! I can tell I’m going to be sore from this 🥵💦

Mackenzie

Fantastic workout, lots of muscles hit that I didn’t know I had.

Monday - Unilateral Strength & Core

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

Wednesday strength and stretch … this should be a day for everyone sympathetic into parasympathetic workout, I feel great after this. Thanks 🙏

Wednesday - Strength & Stretch

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

Thursday - Low Impact & Skater Lines

Favourite workout of the week .. I still can’t jump 360deg though 🧐

Love this, but it’s “hard”. Cardio meets coordination. I started to drop reps and a couple of sets as my form broke down. Looking forward to seeing the improvements this month. AND I really feel this is going to help my on ice form

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.

Tuesday - Mobility & Balance Training

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