Name: Playbook - Klabera Komini - Wednesday - Spiral & Spread Eagle Work
Uploaded: 2024-12-30T10:42:04.446Z
Duration: 40 min
Description: Wednesday - Spiral & Spread Eagle Work

davidas always AT THE RINK

Comments on how to breathe and how to do certain exercises while having poor stretching skills.

Anita

Rosemary

Jack

Okay, hands down my favorite!!!! I really enjoy the spiral work. My inner thighs are on fire though lol but they hadn’t felt like this in YEARS!!!

Alicia

Cara

This was great for balance, strength and stretching! Thanks! First class I’ve taken with you.

Tasha

Really challenges your range of motion whilst balancing… this is going to massively help on ice … and reaching into the depths of the pantry on one leg trying to find biscuits

John Hudd

Today you’ll work on a ton of spiral strength and balance followed by Spread Eagle stretching & mobility. 

You will need a band & bench IF you have one. 🫶🏼

If not, no worries… you can skip the equipment.

Lots of strength & balance on this one! 

Repeat for desired reps - my reps are a RECOMMENDATION. please do what feels best for you & take your time with each exercise!

Stand tall and lift knee forward
Moving only the leg - extend knee to the side and open hip 
Close the hip and move the knee so it faces the floor and your leg is behind you 
Come back to starting position 

**note** the rest of your body should be pretty still! This is a hip focused drill

Standing hip CARs

Dynamic hamstring stretch

Start with band around ankles 
Hold onto wall or object for stability 
Keeping both legs straight extend one leg back and lower and lift slightly 
Be sure to keep extension through free leg

No band? You can still do isolated kicks with no band! ENGAGE those glutes.

IS - banded standing kicks

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 standing tall with ribs stacked over hips and arms outwards 
Move ONLY the ribs from side to side. 

This is a small and controlled motion

IS - isolated chest movement

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 in the flat back position- hips hinged back, legs straight 
Bring arms above shoulders and “cave” your belly and chest inwards (hollow out your chest) 
As you pull arms and shoulders back, stick chest out and stretch chest forward 

Repeat motion

IS - flat back contractions

IS - Plié & lateral extension

Start standing on one leg 
Extend leg outwards and in front of you 
Keeping same height, rotate leg so it is out to the side 
Keeping same height, rotate leg so it is behind you

Bend to bring it to starting position. Repeat.

IS - straight leg hip circle

Take arms above head 
Lean forward keeping BOTH legs straight 
Hold the letter “T”

IS - T 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 box/bench 
Lift free leg upwards to spiral position 
Pull shoulders back 
Drive through standing leg 

HOLD spiral position

IS - spiral hold

- 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

Take it slow but you know the drill on this one 😆

IS - off ice spiral

Spiral Strength

Start with both hands holding onto the bench 
Walk back until arms are extended & legs are straight 
Slowly lower hips down to frog position (feet should remain flat) 
And lift hips back up

Assisted frog

- start standing 
- lift one leg straight out in front of you
- using only the hip, turn your foot outwards and then back to center
- using only the hip, turn your foot inwards and then back to center
- try to keep hips in line the whole time

Standing internal/external rotation

Start in tabletop position and extend one leg outwards 
Tap toe and slight lift and rotate to tap the toe behind your glute

Adductor taps

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

- start with feet further than hips 
- forward fold to touch your toes
- lower the hips to a frog squat position with elbows inside the knees
- lift one arm at a time 
- push the floor away and repeat :)

Dynamic Toe Reach

Lying prone IR

Start standing with your feet turned out into spread eagle position (while holding object) 
Slowly lower hips down to squat position while maintaining turnout 
Stand up and repeat

IS - spread eagle squat

Spread Eagle Work

Wednesday - Spiral & Spread Eagle Work

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

Tuesday - Ankle & Hip Mobility

It is easy to do, but givea a lot of strength.  I will be feeling it tomorrow.

Lilian Matheson

Thursday - Hip & Ankle Strength

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

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

Friday - Splits & Spiral Stretching

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.

Wednesday - Spiral & Spread Eagle Work

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