Name: Playbook - Klabera Komini - Sunday - Splits & Banded Stretching
Uploaded: 2024-05-01T15:29:39.220Z
Duration: 30 min
Description: Sunday - Splits & Banded Stretching

John Hudd

A great day to stretch today! Happy Sunday! 

Repeat each stretch 2x on EACH side. 

Finish with a splits hold (you may need a yoga block or dumbbells for support). Timing varies on the person! Start with shorter time & build over the course of 4 weeks! 

You will need a long band today!

- start in a yoga squat 
- feet turned out and flat on the floor 
- elbows pushing into your knees 
- hips dropped as low as possible 
- lift your hips and bring your hands to the floor 
- flow back into yoga squat and repeat this fluid motion!

Yoga squat - forward fold

- stand with your split (front) leg in front and hips turned toward that foot
- walk your hands up and down your leg in a slow motion
- repeat 2x on each side

Standing forward fold walkout

- start lying down 
- extend both legs outwards 
- lift one leg upwards trying to keep the leg straight 
- try to keep hips square!

Lying leg lift

- Start lying down 
- Keep one knee bent and foot flat to the floor 
- Extend the opposite leg upwards for the count of one 
- Lower down to starting point SLOWLY

Lying leg lift negative

- 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

- 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

Start seated with legs extended in front and band wrapped around mid foot 
Pulling the band and lifting the leg as far as the body allows 
Focus - keeping hips in LINE & squared & both legs STRAIGHT

IS - banded hamstring stretch

Start lying with band around mid foot 
Keeping hips squared and both legs straight, lift leg and bend at elbows to pull closer to your chest 

Keep head resting on the floor at all times

IS - banded lying hamstring stretch

- 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

2x each side.

Half split hand walkouts

**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. 

Repeat 2x each side. Time varies on person. Start with 30s hold & add 10s each week over the course of 4 weeks!

SPLITS HOLD

Sunday - Splits & Banded Stretching

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

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

Tuesday - Mobility & Balance Training

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

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.

Sunday - Splits & Banded Stretching

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