This Figure Skating Combo includes the following programs: Sit Spin (One Leg Squat)Biellmann Spin (Dancer's Pose)Standing Front SplitStanding Side Split Sit Spin-One leg SquatSit Spin is sometimes called Pistol Squat or one leg squat among body weight training enthusiasts. This program demonstrates many different progressions, allowing you to customize exactly what you need to master the one leg squat fast. There are progression for lack in strength in various muscle groups. There are also progressions focusing on various flexibility issues, as described above. Many people have mastered the one leg squat, just after a few sessions with this program. Ever wonder which muscles are involved in the Sit-Spin One Leg Squat? Watch One Leg Squat Muscle Anatomy Animation to find out! It is often believed that if one can do a one leg squat, they have strong legs. It is true the leg strength is a factor. However, for most athletes it's flexibility and awareness is the main culprit to the technique. This proved by the fact that many people who can squat and dead lift their own bodyweight (with free weights), can't do a Pistol Squat. There are three major flexibility requirement for a Sit Spin. ​1. Ankle Flexibility of the Standing LegThe more flexible the ankle, the leg compensation must be done at the hip and spine. If the lower leg is very tight, the athlete will constantly fall backward.2. Hip Flexibility of the Standing Leg​ Any single leg exercise engages the abductors. In this case the glutes must stabilize and also extend. The lower the squat, the more flexible these muscles must be. If the deep six (especially the periformis is not flexible enough, the whole structure will be through out of alignment and than out of balance.) At the same time lower adductors need to be flexible especially in the lower positions.3. Posterior Chain Flexibility of the Lifted LegMany athletes can do a one leg squat, if they are standing on something a foot or so above the ground. (Curb, aerobic step, etc) However the Sit Spin become impossible while on the ground. This is usually caused by the tight extensors of the lifted leg. Take a quick look at the program contents: This program demonstrates many different progressions, allowing you to customize exactly what you need to master the one leg squat fast. There are progression for lack in strength in various muscle groups. There are also progression focusing on various flexibility issues, as described above. Many people have mastered the one leg squat, just after a few sessions with this program. BIELLMANN SPIN Biellmann spin in Figure Skating and Scorpion in Cheerleading is similar to Dancer's Pose In Yoga.This position calls for deep flexibility of the hip flexors and flexors of the spine. Moderate hamstrings flexibility of the supporting leg is called up on as well. The pose can be helped by having flexible shoulder extensors. In Yoga, this pose is known to benefit the lungs, as well as many other organs and structures. Ever wonder what muscles are involved in Biellmanns Spin? Watch Biellmann's Spin Muscle By Muscle Animation to find out! Due to so many areas of concentration, many people find this pose rather challenging. The reason being incorrect training. The most common way to train this pose is force the body into it. This is often achieved by assuming a position closely resembling it and pull as hard as possible for as long as possible, hoping for the results tocome one day. Zaichik Stretching takes a different approach.The pose is broken up into muscle groups. Each muscle group is stretches using patented techniques. These techniques use action vs action of the same muscle. This application avoids the pain of the stretch reflex, allowing for much quicker and safer flexibility gains. Having lengthened each tissue by itself, the pose is put back together. Most people see amazing results just after the first time of trying this program. The Standing Front Split Standing Front Split is a combination of 3 skills:- The True Front Split - Hamstrings Flexibility- Balance This skill is a pre-requisite to the Standing Front Split.Being able to do a True Front Split does not guarantee excellent hamstrings flexibility. The reason for that is because someone with medium hamstrings flexibility can still do the front split. Majority of range came from hip flexors of the rear leg and back extension. To master the Standing Front Split the student should be working on advanced hamstrings program first. Balance is a third requirement. It's the easiest one to develop for most people. If the other two are met, balance can quickly be achieved.​A Standing Front Split is most often a demonstration skill. It looks impressive. However it can do more than just help score high points in competition.In addition it transfer wells into skills of sports like martial arts, gymnastics, dancing, pole dancing, yoga, figure skating, cheerleading, etc. Standing Side Split, Standing Open Front Split, I-Spin, Y-Spin in Figure Skating, Heel Stretch and Bow. Standing Side Split or a Standing Open Front Split is a technical terms for various sports and athletic activities. Where the skill is a side split or an open front split depends mainly on the rotation of the supporting leg. In the sport of Figure Skating this position is called the I-Spin or the Y-Spin. In Cheerleading it's named the Heel Stretch or Bow and Arrow for the Flyer. Other disciplines such as Yoga, Dance, Martial Arts and Gymnastics often employ this position. The choice usually depends on their ability to do one split or the other while on the ground. A standing Open Front Split can quickly be turned into a Standing Side Split, if the supporting leg turns out.It is recommended to master at least one of the two splits mentioned above prior to working on the standing variation. Click here to purchase the Open Front Split Program. Click here to purchase the Side Split program.Our standing split program combines Zaichik Stretching techniques with other modalities. Those include extended length conditioning and reciprocal inhibition.Click on the BUY NOW BUTTON below to get started! Please note: that these are not downloadable programs, nor are these programs available in DVD format. All our programs are Pre Recorded Online On Demand Video Strength & Flexibility Training Programs. Once you place your order, you will receive an email containing your login information on how to login to your very own online library which will contain all the programs that you purchase from us. This is an online library, which you can access any time that you wish from any device, phone, computer, ipad. There is no time limit for you to view your programs, you get to keep them in your library indefinitely, and access them any time, anywhere, and for as long as you want to! YOU MAY ALSO BE INTERESTED IN: Dance Combo This package contains 7 programs: Turn OutFoot & Ankle Developpe A La SecondeArabesque & Attitude DerriereAttitude DevantPenchéSide Tilt Kick Click here to learn more Flex All Full Body Combo This package contains 13 programs: Back Extension BeginnerBack Extension IntermediateHip Flexor Beginner/IntermediateHip Flexor AdvancedSide Bending BeginnerSide Bending IntermediateHamstrings BeginnerHamstrings IntermediateHamstrings AdvancedHamstrings Double Forward BendOverhead Shoulder Flexibility (flexion)Adductors FlexibilityGlutes & Iliotibial Band Click here to learn more Super Splits Combo This package contains 12 programs: Standing Front SplitStanding Side SplitLord of the Dance PoseSide Split BeginnerSide Split IntermediateSide Split AdvancedTrue Front Split BeginnerTrue Front Split IntermediateTrue Front Split AdvancedOpen Front Split BeginnerOpen Front Split IntermediateOpen Front Split Advanced Click here to learn more Super Grand Dance Combo This package contains 32 programs 6 FREE GIFTS! That's 38 programs all together! Turn OutFoot & Ankle Developpe A La SecondeArabesque & Attitude DerriereAttitude DevantPenchéSide Tilt KickBack Extension BeginnerBack Extension IntermediateHip Flexor Beginner/IntermediateHip Flexor AdvancedSide Bending BeginnerSide Bending IntermediateHamstrings BeginnerHamstrings IntermediateHamstrings AdvancedHamstrings Double Forward BendOverhead Shoulder Flexibility (flexion)Adductors FlexibilityGlutes & Iliotibial BandStanding Front SplitStanding Side SplitLord of the Dance Pose, Dancers PoseSide Split BeginnerSide Split IntermediateSide Split AdvancedTrue Front Split BeginnerTrue Front Split IntermediateTrue Front Split AdvancedOpen Front Split BeginnerOpen Front Split IntermediateOpen Front Split AdvancedPLUS 6 FREE PROGRAMS VALUED AT $179.99Tuck & PikeHigh JumpBall of the FootPerfect PostureExtended Length Conditioning for Lower BodyMassage Lower Body Click here to learn more Don’t see what you want? Need help selecting a program? Want to buy more than one program? We can put together a one step checkout for you with all the programs that you wish to buy so you don't need to keep clicking the buy now button over and over again and can checkout one time with all the programs you need.We’re here for you! Just send us an email to [email protected] describing your goals and we will help select the right program for you! Enough time wasted!Stop wasting time and money, risking your health, hitting plateaus,wondering how to reach your goal instead of working towards it!Start your Figure Skating Combo Program right NOW andstart your journey to a healthier, more balanced lifestyle right away! Adductors are four muscles whose primary role is hip adduction. Adduction is pulling the limb toward the mid-line of the body. Traditionally these 4 muscles are listed as adductors:Adductor Brevis,Adductor Magnus,Adductor Longus,Adductor Gracilis. Additionally some texts list Pectineus as an adductor. There are a number of other muscles that also adduct the leg. Most of those muscles are external rotators of the hip. Since most applications of abduction have a superimposed lateral rotation, additional adductors do not restrict abduction or horizontal abduction. The exception are medial hamstrings, which are internal rotators of the hip. So far most traditional methods of stretching the adductors come from yoga. Exercises such as straddle and butterfly are common adductors stretching techniques. These exercise are helpful yoga postures. However they target many muscles at the same time. (A straddle targets at least 7, depending on how fibers are counted.) This presents a problem, when trying to develop flexibility fast. Anyone of those muscles can prevent a full stretch. Zaichik stretching approach is different. Each muscle is targeted individually. At the same time using an "action vs action " approach, the stretch reflex is avoided.Avoiding the stretch reflex allows to eliminate the pain of stretching.Moreover Zaichik stretching allows the practitioner to pinpoint the problem. In other words, if only one muscle is tight out of the group, all the athlete has to do, is focus on that muscle and release it. Many people found that Zaichik Stretching to do the trick for them. Allowing them to break through the wall, where traditional stretches have stopped working. And lastly strength exercises are also included in this program Those allow the muscles to get used to new range. This prevents injuries and helps to propagate flexibility a lot quicker. Get Your Adductors Flexibility and Strength Training Online Program Today! We Also Recommend