Stage 1

Front Split Accelerator

Daily Rolling


Rest between sets: as needed 
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
abcdefghijklmnop1
Sitting Hamstring Rolling
as needed



abcdefghijklmnop2
Adductor Rolling
as needed
Keep your quad approximately in a 90 degrees angle in the hips.
Focus on the worked muscle and actively relax it.
Keep your knee 90 degrees bent and the shin about parallel to the floor.

Intro Stretches


Rest between sets: up to 20 sec between 
Intensity: Elevated

DemoExerciseReps/SetsHow to/Cues
a3
Jumping Jack
3 sets of 1min
Stay light and dynamic on your feet. Bend your knees and elbows sligthly. Do not stump into the floor. You are light as a butterfly!
Pick up the pace and go fast!
Engage your core and keep your back straight.
a4
Dynamic Half Split Warm Up
2 sets of 7 each side



a5
Half Middle Split
2 sets of 7 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.
a6
Half Middle Split - Hold
30 sec
Push your opposite hip down towards the heel of the standing foot.
Keep your shoulders down and look towards the front.
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.
a7
Walking Pike - Assisted
40 sec
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.
a8
Standing 1 Legged Pike Stretch - Assisted
40 sec
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.
a9
Standing Diagonal 1 Legged Pike Stretch - Assisted
40 sec
Place your front foot out towards the side but keep it pointing towards the front.
Lock both of your knees and keep them locked at all times.
Work on keeping your hips and shoulders squared.
b26
Side Lunges - Alternating
2 sets of 7 each side
Lock your extended knee fully.
Keep your shoulders depressed, squared with your hips and parallel to the floor.
Squat low. Bring your hips towards the floor whilst keeping your upper body as straight as possible.
b27
Half Split to Runners Stretch - Assisted
6x each side



b28
Cossack Squat Sit Down
8x



b29
Laying 1 Legged Hamstring Stretch - with Elastic
40sec
Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.
Fully lock the knee in each rep and flex your foot.
Keep your back straight and work on locking your opposite knee.
b30
Runners Stretch - Assisted
40 sec
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.
b31
Side Runners Stretch - Assisted
40 sec
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.
c47
Out and In Jack
3 sets of 1min
Start with your arms extended in front of your chest.
First bring your arms out towards the side and back together. Then bring your hands overhead and back as you would in a regular jumping jack.
Stay light and dynamic on your feet. Bend your knees and elbows sligthly. Do not stump into the floor. You are light as a butterfly!
c48
Sitting Hip Mobility Rotations - Elevated Glutes
8x



c49
Half Wood Chopper - Assisted
2 sets of 6
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.
c50
Standing 1 Legged Pike Table
2 sets of 30sec each side
Place your weight equally between both feet.
Lock both of your knees and keep them locked at all times.
Keep your hips and shoulders perfectly squared and parallel to the floor.
c51
Standing Diagonal 1 Legged Pike Table
2 sets of 30sec each side
Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Place your weight equally between both feet.
Lock both of your knees and keep them locked at all times.
c52
Active Side Runners Stretch Warm Up Taps
8x
Arch your back and focus on the anterior pelvic tilt first.
As you come back up first extend the knee to gently build tension before raising the upper body.
Place your hips on top of your back knee.
c53
Runners Stretch - Assisted
40 sec
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.
DemoExerciseReps/SetsHow to/Cues
a15
Deep Plie - Chest to Wall
10x
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.
a16
Cossack Bottom Swap
4x each side
Fully lock and externally rotate your opposite leg so that the straight knee is pointing towards the ceiling.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Look front and work on holding your upper body in an upright position.
a17
Runners Stretch - Assisted
30sec 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.
a18
Middle Split Adductor Push on Back
2 sets of 6



b37
Cleopatra
2 sets of 7 each side
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.
b38
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.

b39
Hip Opener
8x each side
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.
b40
Standing Wide Pancake - Crossed Arms
2 sets of 30sec
Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.
Pull your elbows and chin towards the floor.
Fully lock your knees.
b41
Straight to Frog on Back
2 sets of 5



c62
Middle Split Adductor Push on Back
2 sets of 5 reps



c63
Frog - Rocking
2 sets of 30sec
Gently push into a deeper stretch by rocking your hips back and front.
Keep your upper body straight and parallel to the floor.
Point your feet and keep both knees 90 degrees bent.
c64
Side Forearm Plank Single Leg Lift - Externally Rotated
8x each side



WordPress Video Lightbox