Beginner-Foundation: Introduction to spirals tutorial
          
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          7m 29s
        
      
    Purpose: 0:15 Focus of the lesson 
0:25 Different kinds of spirals 
0:45 Where to keep our weight in a forward spiral 
1:20 Dynamic stretches
2:50 Basic form of the spiral 
3:45 First common mistake 
4:15 Second common mistake  
5:00 Strengthening exercises 
7:00 Final exercise
Focus: Weight placement, spiral variations, hamstring flexibility, dynamic strength, balance training, basic technique.
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