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Middle Split Workout
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
Hamstring Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Squatting Pike Warm Up - Elevated 10x each side none alternating | Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
 | Side Squatting Pike Warm Up - Elevated 10x each side none alternating | Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
 | Widest Pancake - Head on Floor Elevated 40 sec | Grab your ankles and pull your upper body long whilst pushing your elbows out until the top of your head touches the floor.Relax as you exhale and work on pulling your hips into the anterior pelvic tilt.Fully lock your knees. |
Middle Split Stretches
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Deep Plie against 2 Elastic 10x | Do not lean into the elastic. Instead keep your body in an upright position. Plie down until your hips are at the same height as your knees.Externally rotate your feet on the floor. Keep your hips and shoulders perfectly squared and in line.As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes. | |
 | Half Middle Split - Alternating 6x 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. | |
 | Middle Split Slide 10x each side none alternating | 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. | |
 | Pike Frog Circle on Back 10x | ||
 | Frog 50 sec | 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. | |
 | Full Middle Split Slide - Elevated 10x each side none alternating | ||
 | Middle Split - Elevated Foot 1min each side | Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body parallel to the floor.Slide into a slightly deeper stretch every time you exhale. |
Conditioning
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Active Sitting Middle Split Openers 2x10 | ||
 | Swimmer 6x | ||
 | Butterfly on Back against Elastic 10x | Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip opposite to the moving leg. Do not allow it to rise up.Keep your feet as close as possible to the floor.Fully lock your knees. | |
 | Active Leg Rotations on Back against Elastic 5x | Without moving your hips internally and externally rotate your legs to their fullest potential each time.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. |