HOW TO DO A SKATING SPIRAL || OFF-ICE TRAINING | Coach Michelle Hong

Hi my channel, it's Coach Michelle Hong. We are going to be doing the spiral today. So we're gonna work on exercises and stretches that will help us achieve a beautiful, long gated spiral. And yesterday we did the camel spin position. So the camel spin is a basic variation of what a spiral should look like. So in order for a spiral to count, you have to be at least at 90 degrees where your knee is higher than your hip. So in order for us to have a beautiful spiral, we're gonna work that hamstring, that back, and those quads. Okay, let's start on our hands and our knees. Okay, we're gonna breathe in through our nose, out through our mouth, as we extend our free foot up. And this time around, we're gonna go lift, lift, lift, lift. See how my chin is up? Yesterday we only kept it here, and I was only exercising my glutes. Now we're gonna lift my chin up, arch my back, and we're gonna work our glutes and our lower back. So we're gonna pulse for here, for one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Engage your core, stretch, core, stretch, core, stretch for one, two, breathe in through your nose, out through your mouth, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Wow, my lower part of my glute right here is really burning. We're gonna alternate, we're gonna lift our left free leg up, lift up your chin, reach your toe to the sky, and we're gonna pulse for one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, pull in, stretch up and pull in, stretch up. This is one, two, three, four, and five, six, point those toes, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20, extend onto our stomach right now, and we're gonna work that back, okay? So we're gonna grab our fingertips as so, and we're gonna pull ourselves up, just like we did yesterday for that camel variation. We're gonna breathe in through our nose, out through our mouth and we're gonna try to hold this for 20 counts, for one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Now we're gonna grab the backs of our feet, or actually the tops of our feet, and we're gonna grab both of them and try to lift your body up, so our quads are no longer on the ground. We're gonna breathe in through our nose here, out through our mouth, and this is the position that we wanna be in when we are activating our muscles. So we're gonna go relax and activate, relax and activate. We're gonna do this 20 times, let's go. One, two, three, four, five, try to breathe in, six, seven, wow my quads really feel this one, eight, nine, 10, 10 more guys, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 18, 19, oh my goodness, last one, and 20, let's hold this, for 10, nine, eight, seven, six, five, I know this burns, two, drop it to the floor. Now onto our legs, we're gonna go into our lunge with the knee placed onto the ground, and we're gonna square off our hips. We're gonna keep our hands up in the air, we're gonna breathe in for one, two, three, release and down, two, three, release, breathe in, two, three, up and down, two, three, breathe in, two, three, hands up, breathe out, two, three, head down, straighten your front leg, square off your hips and stretch out that hamstring, breathe in through your nose and out through your mouth, breathe in through your nose, out through your mouth, so some people might be here, that's perfectly fine, you do not need to push yourself beyond this point if you're not ready yet. Over time when you practice this daily, you're gonna aim your elbows towards the ground and you're gonna reach towards your ankle, breathe in through your nose, out through your mouth, fantastic, and now we're preparing for the split, we're gonna inch our toes, look at how I'm scooting my toesies forward and then if you're here, that's perfectly fine, you stay here and if you need assistance, you can grab some books off the shelf, you can grab some yoga blocks and stay in this position. For those of you who can get the split, prepare by squeezing your body into kind of like a little alleyway, you wanna make sure that your hips are squared off so you really feel a stretch in your hamstrings, breathe in through your nose, out through your mouth, you can lift your arms up if you're ready, breathe in through your nose, out through your mouth, we're gonna hold this for 30 counts, let's go, and one, two, three, four, five, six, seven, eight, nine, 10, one, two, three, four, five, six, seven, eight, nine, 10, fantastic, now we're gonna switch over to the right lunge, we're gonna bend our right knee, place our left knee on the ground, you're gonna place your hands on top of your right knee, if you need some support, breathe in through your nose, out through your mouth and when you're ready, lift your arms up, four, three, two, one, head down, two, one, breathe in, two, one, breathe down, two, one, one, two, three, three, two, one, down, two, three, three, two, one, breathe in through your nose, feel that stretch in your inner thigh, feel that stretch in your quad and now we're gonna stretch out those hamstrings, flex the forearms flat, square off your hips, breathe in through your nose, out through your mouth, this side is a little bit more tight for me, so what I like to do is use my hand to massage out my hamstring, so we're gonna slide down, wiggle your feet towards the front, square off your hips and get into that split, like I said, if you're not there yet, you're gonna stay here, that's totally fine, use some books, use some yoga box at home and then this is also gonna help your arms support yourself so the more you get better at this, the less pressure is on your arms but in the meantime, it's gonna be a great arm workout for you, okay, we're gonna breathe in through our nose, out through our mouth, breathe in through our nose, try to square off your hips so that you can get that deepest stretch in your hamstring, okay, that is awesome, okay, so before we get into doing the spiral with the chair assistance, I'm gonna have you guys try this extra credit spiral preparation exercise right now, is that I'm gonna put my glutes against the wall and my feet can be separated from the wall as I place my hands on the ground, now, I'm gonna lift my free leg up and I'm gonna either scoop this foot back here for more support or if your free leg is away from the wall, I'm sorry, if your standing leg is away from the wall, you can be exercising and doing an oversplit, got it? So from here, we're gonna breathe in through our nose, out through our mouth, breathe in through our nose, out through our mouth, for this next exercise, I'm gonna keep my heel against the wall and what I'm gonna do is I'm gonna lift my free foot off the wall, okay, we're gonna try this, you're gonna go squeeze your glutes, lift, squeeze your glutes, lift, for 10, for nine, for eight, for seven, for six, for five, for four, for three, for two, for one and relax, fantastic, we're gonna alternate and do the other foot, now we're gonna place both hands on the ground again, we're gonna bend our left knee and then I'm gonna extend my foot onto the wall, you're gonna breathe in through your nose right here, feel out that stretch, breathe out through your mouth and remember, if you wanna do an extra credit oversplit, you wanna separate your bottom leg from the wall, so you can place your foot kind of like I'm doing half a foot, yeah, or a little bit over half a foot, good, six inches and we're gonna go back to putting our heel right against the wall, now we're gonna squeeze our glutes and lift that foot off the wall, we're gonna go one, two, three, four, five, six, seven, eight, nine and 10, relax, so now with this chair, we're gonna place our hands on the back of the chair, we're gonna lean forward, we're gonna tip that belly button forward like we did yesterday on that camel spin, we're gonna stretch out those hamstrings and those hamstrings should be really, you know, used to this by now because we did so many stretches earlier and from here, we're gonna lift our free leg just like we did in that camel spin and what you're gonna do is you're gonna extend it to the sky as high as you can, try to feel those glutes tighten up and lift your chin like you did in the exercise earlier and we're gonna hold this for 10, nine, eight, seven, six, five, four, three, two and one, fantastic, other side, lean your belly button forward, we're gonna drop our shoulders and we're gonna arch our back, we're gonna lift our chin up and we're gonna lift our free leg in a camel spin like position and we're gonna squeeze those glutes and arch that back for 10, nine, eight, seven, six, five, four, three, two, one, relax and there you have it, that's how you do a spiral position and not a camel spin position, a spiral position so with all those exercises that really worked your whole entire body, you're gonna be able to achieve great results on the ice, love you all so much and I'll see you in the next episode of Stretch with Michelle.