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Middle Split Workout 2

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. 

The Drills

DemoExerciseSets & RepsHow to/Cues
Deep Plie Back to Wall10x & 10sec holdCome as close to the wall as possible and lean against the wall. Externally rotate your legs fully and push your knees towards the wall.
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.
Middle Split on Back against Wall60 secLock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.
Standing Middle Split50 secMake sure your feet are facing towards the front and that they are in 1 line with the knees & hips. Use a chair, brrom or wall for balance only.
Middle Split with Both Knees Bent - Rocking30x back & forthIn your middle split with both knees bent position move your hips towards the front and back creating a rocking movement to gently work your way down into a deeper stretch.
Side Runners Stretch60sec each sideHips & 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 Stretch60sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Standing 1 Legged Pike Stretch60sec each sideKnees locked. keeo your hips and shoulders squared and parallel to the floor.
Half Middle Split10x each sideBoth knees, standing foot and pubic bone in line. Move side ways only.
Lotus Wave Combi10x & 40sec each sideAfter ti inital waves place 1 leg out towards the side and lean towarda it. Push your bottom armpit towards the front.
Lotus Sit Ups10xQuick and dynamic! First reach up and then come to the front.
Cleopatra10x each sideHips 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.
Lotus Stretch Back Against Wall60secHeels as close to the hips as possible. Entire back is straight and touches the wall.
Z-Stretch Side Bend50 sec each sideDo not rotate. Make sure your hips and shoulders stay squared!
Deep Plie Chest to Wall10x & 10sec holdCome as close to the wall as possible and externally rotate your legs. Push your hips towards the wall and your knees away.
Cleopatra Rondes10x each side
Cleopatra - Hold60sec each legHips and shoulders squared and parallel to the floor. Use your back muscles and work on moving the arch from your lower back into your hips.

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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