fbpx
Let's get to work

Middle Split Training

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. 

Workout 1

DemoExerciseReps/SetsHow to/Cues
Deep Plie Chest to Wall10xCome as close to the wall as possible and externally rotate your legs. Push your hips towards the wall and your knees away.
Deep Plie Back to Wall10xCome as close to the wall as possible and lean against the wall. Externally rotate your legs fully and push your knees towards the wall.
Dead Bug Circles10xPull 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 Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Half Middle Split30sec holdBoth knees, standing foot and pubic bone in line. Move side ways only.
Elevated Runners Stretch1 minHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Elevated Side Runners Stretch1 minHips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split Slide to Kick10x
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.
Middle Split with Both Knees Bent - Active40 secBoth 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.
Middle Split with 1 Knee Bent40secStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
Middle Split on Floor2x1min
Prep for Swimmer on Elbows2x5Keep 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.
Passe Developpe on Back6x each sideExternally rotate the working leg. Keep your shoulders and hips parallel to the floor.
Sissor to Frog - On Stomach6xUse your back muscles to lift your feet off the floor. Pull both knees up simoutaniously into an even position. Keep your upper body on the floor at all times.

Workout 2

DemoExerciseReps/SetsHow to/Cues
Alternating Plie10xKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Deep Plie - Hold20 secImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated. Knees and hips in 1 horizontal line.
Standing Hip Circles10xKeep your hips and shoulders squared. Do not lift 1 side of your hips up. Keep ypour standing foot facing towards the front and supporting knee locked.
Standing 1 Legged Pike Stretch40sec each sideKnees locked. keeo your hips and shoulders squared and parallel to the floor.
Standing 1 Legged Pike Table15sec each sideKnees locked and back parallel to the floor!
Runners Stretch Pulses12x
Side Runners Stretch Pulses12x
Cleopatra10xHips and shoulders squared and parallel to the floor. Use your back muscles to rise up. Work on moving the arch from your lower back into your hips.
Hip Opener10xBoth 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.
Block assisted Middle Split with 1 Knee Bent - Straight Upper Body40 secStraight 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.
Middle Split on Back against Wall with Elastic2minKeep your knees fully locked to protect them from injuries.
Middle Split with 1 Knee Bent40secStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
Straight to Middle Split10x
Middle Split Pulses on Back10xFeet and hips are in 1 straight line. Keep your back straight! Externally rotate your legs
Handstand Dog Circles10xKeep your hips and shoulders squared. Keep even weight on both hands. Fully lock your knee and externally rotate the working leg. Keep the center of the circle parallel 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! 

WordPress Lightbox