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Front & Middle Splits

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. 

I am looking forward to watching you grow!
See you soon!

Warm Up

DemoExerciseReps/SetsHow to/Cues
High Knees2x30secLight on the toes, knees as high as possible. Posterior pelvic tilt. Go fast and get your your heart rate up!
Extended Burpee2x30secWork dynamic and intense during the push up and straight jump. Slow it down in the side plank to keep your balance!
Mountain Climbers2x30secKnee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged!
Dead Bug Circles8x 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

Front Splits

DemoExerciseReps/SetsHow to/Cues
Half Split Prep30sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Runners Stretch30sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Do all following exercises back to back without a break
Half Split30secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Runners Stretch30secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Half Split Back Knee Straight20secBack 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 Stretch Reps10xHips & shoulders parallel to the floor. Back straight. Use wall for balance if necessary.
Half Split Reps10xHips & 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 Stretch Slides10xHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
Front Split On Floor30secHips & 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
Repeat on other side now
Front Split Reps8xIn 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!

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Plie8xImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Hip Opener8x each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Half Middle Split8x each sideBoth knees, standing foot and pubic bone in line. Move side ways only.
Middle Split with Both Knees Bent - Active30secBoth knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.
Block assisted Middle Split with 1 Knee Bent - Straight Upper Body8xStraight knee is fully locked to protect from injuries and faces the ceiling. Both knees and hips on 1 line. Rotate your hips to face forward and bring your upper body in a vertical position.
Widest Pancake30secOpen 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 on Floor2x20secFully 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.
Prep for Swimmer on Elbows6xKeep 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 Back8xHips and shoulders stay squared. Feet stay close to the floor.

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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