fbpx
Pancakes, Middle Splits and Gold Style back flex

flexibility Workout

Here is the full workout. 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. 

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Dead Bug Circles10x each directionPull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times
Half Middle Split10x each sideBoth knees, standing foot and pubic bone in line. Move side ways only.
Half Middle Split Hold10sec each sideBoth knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down
Hip Opener10x each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent40 secBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Widest Pancake40 secOpen your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round.
Middle Split Slides8x each side1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Middle Split on Floor40 secFully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor.
Middle Split on Back against Wall with Elastic40 secKeep your knees fully locked to protect them from injuries.
Prep for Swimmer on Elbows8xKeep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.

Front Splits

DemoExerciseReps/SetsHow to/Cues
Half Split Prep40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Straight30 secBack 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.
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Half Split Reps8xHips & 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.
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Front Split On Floor40 secHips & 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
Walking Dog10x each sideHips and shoulders squared. Squeeze shoulder blades behind to open the chest. Back is sligthly arched. Anterior pelvic tilt! Belly button touches leg first!

Back Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers10xFeet pointed close to glutes. Knees stay together at all times.
Half Snow Angels10x90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Shoulder Warm Up with Elastic10Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back

Back Training

DemoExerciseReps/SetsHow to/Cues
Shoulder Opener at Wall30 secBefore pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall.
Cat n Cow10xArch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!
Active Sphinx10xPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra - Reps10xUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Cobra with Knees Bent against the Wall30 secHips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back.
Knee Bridge Wall Taps8xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Upper Body Lifts - Hands behind Head10xInterlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.
Lower Body Lifts on Stomach10xKnees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches10xGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together

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! 

WordPress Lightbox