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Hamstrings and Front Splits

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! 

Hamstrings

DemoExerciseSets & RepsHow to/Cues
Half Wood Chopper20Knees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike20Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Runners Stretch40Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch40Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Table30Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.

Front Splits

DemoExerciseSets & RepsHow to/Cues
Half split40Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Straight30Back knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.
Half Split Reps10Hips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning.
Front Split On Floor1 minHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor
Front Split Back Knee Bent against Wall and Elbows on Chairs40
Split Set with Front Foot elevated on Yoga BlockDo all following exercises on the same leg without break
Front Split Lay on Front Leg with Front Foot Elevated30
Front Split with Straight Upper Body and Front Foot Elevated30
Front Split Reps with Front Foot Elevated10In your Front Split lock the back knee fully and relax it again towards the floor. Make sure your hips & shoulders stay parallel to the floor and squared!
Front Split Push Ups with Elevated Foot10
End of Front Split Set Repeat on other side

Conditioning

DemoExerciseSets & RepsHow to/Cues
Runners Stretch Lifts10Hips and shoulders squared. Back as straight as possible or even sligthly arched. Hands on either side of the front foot or even further in front!
V-Up Combi with Rope10Both knees are locked. Back is straight. Shoudlers are down. Keep to not working leg on th floor for balance and control. Do not externally rotate the legs!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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