Name: Playbook - Klabera Komini - Friday - Splits & Spiral Stretching
Uploaded: 2024-12-30T10:42:04.458Z
Duration: 40 min
Description: Friday - Splits & Spiral Stretching

davidas always AT THE RINK

The spiral exercise was a little harder for me today. But that means if I keep on working on it, I will get stronger.

Lilian Matheson

Brilliant! I feel so much better already! What a start to a NY!

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

This is not stereotypical training for a 50y/o man … but the effects of it are eye opening, I am feeling, lighter, nimbler, more explosive. Honestly in 3 weeks I have knocked 10years off my age

John Hudd

I’m still a brick .. it was less demotivating than last time though so I have improved

Ok, I am a 50y/o man with the flexibility of a brick, I struggled with this and at the time didn’t enjoy it, I regressed a lot of the movements. Took me an hour, BUT do I feel loose and nimble now. This is type 2 fun !

We start today with working on our stretching & splits & work towards spiral work! 

🫶🏼🤍

- Start in a loose runners lunge position 
- Back knee and top of the back foot are on the floor
- Push forward into your hips 
- Hinge your hips backwards into a half split position
- Try to keep your hips square!

Lunge - half split

- Sit back in your half split position 
- Slowly walk your hands as far outwards as you can 
- Slowly walk your hands back by your hips
- Repeat this motion in a fluid motion

Half split hand walkouts

- Sit upright and hold onto top leg (split leg) 
- Opposite leg is bent
- Start to bend and extend bottom leg while keeping top leg extended and stretching upwards
- You can sit up against a wall for extra support

Seated leg extension

- Rest on your forearms while bending bottom leg and keeping top leg (split leg) straight
- Kick top leg as far upwards as possible while keeping the bottom foot pressed firmly into the floor!

Supported leg kick

- Start by lying on the floor with the top split leg extended upwards
- Bottom leg bends and extends in fluid motion
- Try to keep hips pressing downwards!

Lying hamstring + extend

- Bring both knees outwards to 90 degree angles
- Keep your hips in line with your knees
- Reach forward - ONLY as far as your body allows
- hold :)

Frog stretch

**Use weight for stability**

The best way to get your splits is to practice your splits! Grab two weights and place them on either side of your hips to help with stability and release the stretch if/when it becomes too much.

SPLITS HOLD

Splits Work

Arms - over & under

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 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 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

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 standing tall with hands above head 
Bring arms down to shoulder height 
Hinge back at your hips to create a flat back 
Legs should remain straight 
Push hips forward to stand up 
& repeat

IS - active hip hinge

Start with hands on wall & both legs straight 
Extend one leg 45 degrees behind you 
Tap big toe on the floor and kick leg up while keeping it straight 
Tap to the floor again and repeat

IS leg kick - wall hold

Start with hands on a bench/box 
Tuck one foot behind the other with knee turned out 
Bend the standing knee 
Kick back to spiral position as you straighter the standing leg and free leg 
Lower back to starting position

IS - Dynamic spiral kick

Start with hands on the bench/box 
Swing the free leg up to a spiral position and immediately swing it back down 
Both legs should remain straight and this should stay CONTROLLED through the hip! 

Tension on the free leg should be used at all times (from hip to toe)

IS - straight leg spiral kicks

Start with hands on box/bench 
Lift free leg upwards to spiral position 
Pull shoulders back 
Drive through standing leg 

HOLD spiral position

IS - spiral hold

Spiral Work

Friday - Splits & Spiral Stretching

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

I loved the exercises, hate that I have to manage my own timer, count my reps etc on my own

Caitlyn

Monday - Unilateral Strength

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

Jessica

Anita

Tuesday - Ankle & Hip Mobility

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.

Thursday - Hip & Ankle Strength

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.

Friday - Splits & Spiral Stretching

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