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Middle Split Stretches
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 |
|---|---|---|---|
 | 1 Legged Good Morning 8x each side | Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx."Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. "Move slow and focus on muscle engagement, alignment and balance. | |
 | Half Wood Chopper - Assisted 10x | 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. | |
 | Walking Pike - Assisted 30x | The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times. | |
 | Laying 1 Legged Hamstring Stretch - with Elastic 10x each side | Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.Fully lock the knee in each rep and flex your foot.Keep your back straight and work on locking your opposite knee. | |
 | Laying 1 Legged Hamstring Stretch - Hold with Elastic 20sec each side | Keep your hips parallel to the floor and squared with your shoulders.Lock your extended knee fully and make sure it points towards the ceiling.With every exhale slide into a deeper stretch. | |
 | Runners Stretch - Assisted 40sec 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 - Assisted 12x 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. | |
 | Side Runners Stretch - Assisted 40sec 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. | |
 | Side Runners Stretch Pulses - Assisted 12x each side | Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee. | |
 | Banded Runners Stretch Slide - Assisted 8x 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.Place a rubber band around your lower back and front foot to help achieving a deeper anterior pelvic tilt by supporting coordination and actively pushing into the right form. |
Middle Splits
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | 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. | |
 | 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. | |
 | 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. | |
 | 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. | |
 | 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. | |
 | Middle Split on Back against Wall 60sec | Place your heels, the bottom of your knees and your seat bones against the wall.Keep your back straight and relax your head on the floor.Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale. | |
 | Frog 60sec | 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. | |
 | Rocking Pancake - Elastic Behind Back Elevated Glutes 10x | Open your legs as wide as possible.Fully lock both knees. Engage your quads to protect your knees from injuries!Keep your shoulders low and squared with the hips. | |
 | Prep for Swimmer - Elevated Glutes 8x | Arch your back as you fold into the pancake and let your chest guide the movement.Externally rotate the legs.Keep your shoulders depressed and squared with your hips. |