Let's get to Work!
Middle Split Flexibility
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 | Middle Split Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Dead Bug Circle 5x 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. | |
 | Deep Plie - Back to Wall 10x | Slide your back on the wall and actively push your knees towards the wall.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
 | Half Middle Split 8x each side | Push your opposite hip down towards the heel of the standing foot.Move sideways only.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
 | Hip Opener 8x each side | Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
 | Frog 45sec | 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. | |
 | Middle Split Slide 8x each side | Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent.Stay in line as you push your leg towards the side and bring your hips down.On the way back up push that foot of the straight leg into the floor and the opposite hip down. | |
 | Parallel Side Runners Stretch 1min each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor. | |
 | Widest Pancake - Elevated 1min | Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. | |
 | Middle Split 1min | 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 - 1 Knee Bent & Straight Upper Body 40sec each side | Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the ceiling. Your opposite knee needs to be exactly 90 degrees bent.Rotate your hips so they face forward and your lower back does not arch.Keep your shoulders depressed, squared with your hips and parallel to the floor. | |
 | 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. | |
 | Middle Split - Elevated Feet 2x1min | Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
 | Swimmer 8x | ||
 | Middle Split on Back - Pulses 12x | ||
 | Straight to Middle Split 12x | Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. | |
 | Half Frog to Middle Split on Stomach - Elevated 2x4 each side | Externally rotate your leg as soon as the knee extends.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 knee in each rep. | |
 | Half Butterfly On Stomach - Elevated 2x4 each side | Externally rotate your leg as soon as it begins to move.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 knees. | |
 | Diamond Pull - Elevated 2x4 | ||
 | Diamond Pull - on Forearms at Wall 2x3 | Externally rotate your legs. The goal is to slide the heels on the wall.Push tall from your shoulders and do not allow your head to touch the floor or your hands.Move slow and stay in control at all times! |