Happy Handstanding!

Training Program

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:

  • Middle Split With 1 Leg Bent and Straight Upper Body
  • Diamond Frog
  • Middle Split with Elastic behind back on back
  • Straight to Middle Split
  • Swimmer with elevated glutes


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!


DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10x
Pike Steps20x
1 Legged Hamstring Stretch On Back20x & 10sec hold
1 Legged Pancake Stretch On Back20x & 10sec hold
Side Runners Stretch2x1min
Side Runners Stretch Pulses10x

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Middle Split with 1 Leg bent & Straight Upper Body1 min
Half Swimmer with Elevated Glutes10xELEVATE YOUR GLUTES WITH A YOGA BLOCK
Middle Split Slide to Kick10x
Straight to Middle Split15x
Middle Split Pulses20x
Active Middle Split Hold On Back40 sec
Middle Split on back against wall with elastic behind the back1 min
Middle Split1 min
Wide Straddle with elevated Hips1 minLegs Very, very wide. Open them as much as possible!
Hip Circles On Back10x
Middle Split with 1 Leg bent1 min
Assisted Middle Split Push Ups one Both Knees Bent10x
Middle Split With Both Knees Bent arch round1 min
Diamond Frog1 min
Hip Opener10x
Lunge Side Bend40sec
Low Lunge Bottom Swap10x
Deep Plie30sec

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! 

WordPress Video Lightbox