Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
Hey Tanya,
Thank you for purchasing your very own custom middle split program.
You can find the whole workout on this page. You say you want to improve your active middle split. This is possible but you have to understand that you first have to improve your passive middle split.
Active flexibility is stronger/deeper than the passive one. Imagine trying to drive a car as fast as possible that has a speed limiter. It is impossible to go faster than that limit!
We created a routine for you that will help you improve your passive flexibility whilst at the same time working your active one.
Please after doing the routine a few times film the following exercises for me:
If you have any questions please reach out via email
Happy stretching 🙂
Improving flexibility takes time. It does not come over night. Always make sure to warm up well and to stay warm while stretching. The warmer you are the easier the muscles will open up!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Wood Chopper | 10x | ||
| Pike Steps | 20x | ||
| 1 Legged Hamstring Stretch On Back | 20x & 10sec hold | ||
| 1 Legged Pancake Stretch On Back | 20x & 10sec hold | ||
| Side Runners Stretch | 2x1min | ||
| Side Runners Stretch Pulses | 10x |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Middle Split with 1 Leg bent & Straight Upper Body | 1 min | ||
| Half Swimmer with Elevated Glutes | 10x | ELEVATE YOUR GLUTES WITH A YOGA BLOCK | |
| Middle Split Slide to Kick | 10x | ||
| Straight to Middle Split | 15x | ||
| Middle Split Pulses | 20x | ||
| Active Middle Split Hold On Back | 40 sec | ||
| Middle Split on back against wall with elastic behind the back | 1 min | ||
| Middle Split | 1 min | ||
| Wide Straddle with elevated Hips | 1 min | Legs Very, very wide. Open them as much as possible! | |
| Hip Circles On Back | 10x | ||
| Middle Split with 1 Leg bent | 1 min | ||
| Assisted Middle Split Push Ups one Both Knees Bent | 10x | ||
| Middle Split With Both Knees Bent arch round | 1 min | ||
| Diamond Frog | 1 min | ||
| Hip Opener | 10x | ||
| Lunge Side Bend | 40sec | ||
| Low Lunge Bottom Swap | 10x | ||
| Deep Plie | 30sec |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!