Name: Playbook - Klabera Komini - Part 1
Uploaded: 2024-12-30T10:42:04.551Z
Duration: 16 min
Description: Part 1

It was not too bad for someone who doesn't  have much flexibility (and is 46 yr). My splits thought, I am about 1ft from the ground. Hopefully,  by working on flexibility every day, I xan get better sooner.l than later.

Lilian Matheson

Definitely stretched my hamstrings, but my hip flexors and quads still felt pretty tight🩵

Eleanor

Definitely stretched me harder than I have in a long while!

Maleah

Mariana

Klara

Shana

Stretches to help gain mobility & flexibility for your splits!

Repeat this sequence for 2 sets on each side.

- 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. 

Hold for one minute at a time

SPLITS HOLD

Part 1

I like that even though I am not very flexible, I can do the exercises. I feel that I am getting better each time I do this series.

Part 1

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