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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.
Runners Stretch1 minHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
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 Slides10x1 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 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 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.
Pancake Rondes10xArch your lower back. Externally rotate your legs!
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.

Workout 2

DemoExerciseReps/SetsHow to/Cues
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Prep for Swimmer10xOpen your legs dynamically. Arch your back and let your chest guide the movement. Externally rotate the legs and close them between each rep.
Middle Split Pulses on Back10xFeet and hips are in 1 straight line. Keep your back straight! Externally rotate your legs
Middle Split Slide to Kick10xHips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back!
Middle Split on Back against Wall with Elastic40 secKeep your knees fully locked to protect them from injuries.
Middle Split on Floor40secFully 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.
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 with Both Knees Bent - Heel Raises40 sec
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.
Alternating Plie10xKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
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.
Side Runners Stretch40 secHips & 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
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Walking Pike20stepsBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Lotus Wave Combi8waves & 30sec hold each sideAfter ti inital waves place 1 leg out towards the side and lean towarda it. Push your bottom armpit towards the front.
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.
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.

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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