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Hamstrings & Middle Split
Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Look after yourself and only do what feels safe enough.
Make sure to warm up well.
Dashboard | Workout
Hamstrings
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Half Wood Chopper 20x | Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.Delay your chest raising up and look at your hands as they guide the upwards movement.Keep your knees fully locked at all times. | |
 | Squatting Pike Warm Up 10x each side | Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
 | Runners Stretch 30sec each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty. | |
 | Runners Stretch Pulses 10x each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty. | |
 | Extended Runners Stretch Slide 10x each side | Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up.Fully lock your front knee and push the bottom of the knee towards the floor. | |
 | Sitting Pike Stretch - Block Assisted 40sec | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your legs parallel to each other. Flex your feet and connect your big toes.Push the bottom of your knees into the floor to lock your knees. |
Middle Split
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Dead Bug Circle 10x each direction | Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement.Hold your hips in a neutral position and keep your lower back on the floor at all times.Keep your shoulders depressed and squared with your hips. | |
 | Deep Plie - Chest to Wall 10x | Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.Push your hips towards the wall and your knees away.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
 | Hip Opener - Wave 10x each side | Reach your hand far over the top to create a side stretch whilst keeping your shoulders low.Push both your glutes and chest towards the floor.Separate the movement. First focus on your side bend, then on pushing back and finally come back up to your starting position. | |
 | Frog - Rocking 20x | Gently push into a deeper stretch by rocking your hips back and front.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent. | |
 | Frog - PNF 4 rounds of 4sec engage & 6 sec relax | Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. | |
 | Frog 40 sec | Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
 | Pancake Sit Up 10x | Externally rotate your legs as soon as they begin to move and keep your feet close to the floor at all times.Fully lock your knees and keep them locked at all times.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. | |
 | Middle Split 40 sec | Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body straight and parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
 | Middle Split Crawls - Elastic behind Back 8x | Externally rotate your legs so the knees point towards the ceiling at all times.Take small steps as you walk your hands towards the front and back.Reach far towards the front to lengthen your back. | |
 | Pancake Kick in Side Forearm Plank 10x each side | Externally rotate the working leg as soon as it begins to move.Engage your core and bottom leg muscles to create and hold your entire body from foot to head in 1 straight line.Use your floor arm for balance and control. Keep your shoulders depressed. | |
 | Frog Combi on Back against Elastic 10x | During the diamond pulls keep your feet on the floor.Push your knee towards the floor and the heel towards the ceiling.Stay quick and dynamic. Go as fast as you can whilst staying clean and in control. |