Name: Playbook - Klabera Komini - Unilateral Work
Uploaded: 2024-04-08T22:00:57.992Z
Duration: 30 min
Description: Unilateral Work

Getting better and better each time. 🙌🏻

Lilah

Love the skater strength series! This workout was good to work on isometric balance, a good add on to another workout!

Marie Michelle Voyer

Unilateral training is SO important to ice skaters as most of the things we do on the ice are on ONE leg 👀

This workout tests bodyweight strength, weighted strength, & balance. 

You will need a dumbbell in a few different weights for this one.

No dumbbells? You can remove the weight if needed.

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

Alternating forward folds

- start with your feet turned out and wider than your hips 
- sink your hips downwards and lift your chest 
- keep elbows pressed against the inner part of the knees
- keep feet flat on the floor the whole time!
- lift hips upwards to straightens legs
- repeat and lower hips into frog squat

Dynamic Frog squat

Alternating lizard rotations - warm up

- 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

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

IS - Walking kicks

Warm up

As your back leg extends, standing leg bends slightly, & arms reach forward 
Coming up out of standing leg, bring arms and back knee in 

Repeat

SLDL reach warm up

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips and extend arm forward 
- Lift back up engaging your glutes
- Drive knee forward 
- Hop slightly off the ground

Bodyweight single leg deadlift w/ hop

IS - 1 foot hop

Take a db and hold it up to collarbone 
Extend one leg backwards as you bend slightly in standing leg 
As you stand up, let the back leg come forward to 90 degrees 
Extend backwards and repeat

SLDL + knee drive

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

High plank single knee drive

Start with one knee bent, foot on floor and the opposite leg extended straight out. 
Place light dumbbell in same arm as extended leg 
SLOWLY sit up right and lower back down

Single leg sit up

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

Unilateral Work

Such a nice stretching after my off-ice jumping today. Thanks ♥️

Inessa

Cool Down Stretch

Whew, needed more than a bench on one side for the pistol squats, but I got it done. 🙌🏻

Joanna

Single leg strength (sit spin)

Quick Dynamic Stretch - Warmup

Great, ran through this 10mins after waking, really loosened me up, I feel and move like I have been up for hours

John Hudd

Zoja

Beillman Drills

Cassidy

Layback Drills

Caitlin

Aleksandra

Movement & Fluidity Work 1

Perfect set for a quick session post skate before work! 🙌🏻

Knee & Ankle Strength & Stability

Single leg work

Really good stretch to prepare for workouts

Pollyane

thank you for this routine. After 2 days of cleaning at my sick father-in-law's house + training on the ice, one week before my biggest competition of the season, I had a lot of tension. I was in pain everywhere, I already feel free of some tension. Thanks a lot !! 
Vero, adult skater 42 years old 😉

Véronique

Skater Stretch - Full Body

Lower Body Activation

Explosive work

Spiral Drills

Audrey

Great workout. My glutes are feeling it 😅

Lower Body - Glute Focus

Bruno

Quite challenging! Definitely a burner 🔥 I can’t do all 3 sets yet but I’m working on it 💪🏻

Brilliant workout. Could really feel the burn 🔥

Skater Ab Lines

Janey

Mariana

The leg kicks were hard, but I do feel warmed up.

Evelyne

Skater Off Ice Warmup

Love love love, my hips feel buttery soft after and I feel stronger every time I repeat this one! If you have tight hips like me, I recommend doing half frog rotations instead of a full frog one!

Hip Strength

Ab lines & Glute strength

Check Out Position/Extension Work

Core Work - Plank Focus

Beginner balance

Awesome! Love the 20-min exercise format with figure skating specific stretching🥰

Ewelina 

Hips - Turnout focus

Spread Eagle work

Spiral STRENGTH & balance

It was easy until I got the Pliés then it was more challenging than I expected, but in a good way!

Abby

I’ve never used some of those muscles before, so it was difficult but I love it. Feels like I’ve discovered new world for me 🫶🏻 thank you

Liene

Ankle Strength

Quick warmup

It was a good sesh but I hope there was an alternative move, like for the glute bridges but that’s just a personal opinion. Overall amazing workout ☺️

Abbygale

Glute & Hip Activation - warm up

I had to incorporate some forward folds (stand and touch my toes basically) to stretch my knees and help loosen up the rest of my body in between some of these steps, but this was such a good warm up activity! I’m keeping this in my rotation for sure!

Ashley

I absolutely needed an ankle mobility workout in my life! I recommend massaging/rolling your calf muscles before doing this one, it will help you get more range of motion!

Ankle Mobility Drills

Wow, this is a good one! 🫀 Especially good for an off-ice session, love love love!

Unilateral Work

Community

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