Middle Split Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Half Wood Chopper 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. | |
 | Squatting Pike Warm Up 8x each side | 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. | |
 | Runners Stretch 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. | |
 | Deep Plie - Chest to Wall 8x | 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. | |
 | Deep Plie - Back to Wall 8x | 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. | |
 | Dead Bug Circle 4x each direction | Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement.Hold your hips in a neutral position and keep your lower back on the floor at all times.Keep your shoulders depressed and squared with your hips. | |
 | Half Middle Split 8x each side none alternting | 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. | |
 | Elastic Assisted Half Middle Split - Hold 40sec each side | Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.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 none alternating | 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. | |
 | Cleopatra 8x each side alternating | Use your back muscles to rise up.Work on moving the arch from your lower back into your hips.Keep your foot as close to the floor as possible as you move the knee up and back down. | |
 | Side Runners Stretch 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. | |
 | Frog - PNF 4 rounds of 4sec engage & 6sec stretch | Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. | |
 | Pancake Ronde - Elevated Glutes 4x each side alternating | ||
 | Middle Split on Back against Wall 1min | 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 on Back - with Elastic 40sec | ||
 | Straight to Frog on Back 8x |
Front Split Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Walking Pike 40sec | 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. | |
 | Standing 1 Legged Pike Stretch 40sec each side | Lock both of your knees and keep them locked at all times.Make sure both of your feet point towards the front but do not place them on the same exact line.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
 | Active Runners Stretch Warm Up 8x each side none alternating | ||
| Runners Stretch 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 8x 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. | |
 | Prep for Half Split 30sec each side | Place your hips on top of the back knee and keep them squared with your shoulders at all times.With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt. | |
 | Half Split 40sec each side | Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel.Keep your shoulders low and squared with your hips. | |
 | Half Split Back Knee Bent Against the Wall 40sec each side | Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side.Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed for comfort and place your knee on something soft like a thick mat or or a pillow. | |
 | Half Split Back Knee Straight 20sec each side | Tuck your tailbone under and focus on the posterior pelvic tilt.Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. | |
 | Half Split Reps 8x each side none alternating | ||
 | Front Split - Assisted 40sec each side | Keep your lower back straight by pushing your hips towards the posterior pelvic tilt. Sit equally between both legs.Elevate your hands on blocks to assure perfect alignment.Engage your back leg like you were trying to straighten it. Make sure the back heel is pointing towards the ceiling. | |
 | Laying 1 Legged Hamstring Stretch on Back - Active Hold with Strap 3 rounds of 10 sec stretch and 5 sec lift | Fully lock your working leg and if possible flex your foot.Use your hip flexors to lift the leg off the strap pulling it towards your face.Keep your back straight and work on locking your opposite knee. | |
 | 1 Legged Hamstring Bridge 8x each side |