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2 Week - Front Splits

Week 1 Day 1

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.

 

If you would rather download the workout and go through it without your device please find the Front Splits Week 1 Day 1 PDF here!

Look after yourself and only do what feels safe enough. Yes push yourself but not to extreme pain. Anything more than mild pain will not allow your muscle to relax and stretch!

Welcome to the Front Splits Extravaganza!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks1min
Long Back Lunges10 each side

Back Hip Focus

DemoExerciseReps/SetsHow to/Cues
Prep for Half Split40secHip over back knee. Focus on Posterior Pelvic Tilt
Prep for Half Split With Yoga Block under Back Foot40sec
Laying Quad Opener with Yoga Block40secDo not arch lower back. Engage the abs to bring the stretch into the hip flexor
Half Split40secDo not arch lower back!
Half Split Back Knee Bent against Wall. Glutes by Hips40secKeep the hips close to the wall
Half Split Back Knee Bent against Wall. Glutes by Hips. Pulses10xArch and round the lower back practicing the posterior pelvic tilt
Half Split Back Knee Bent against the Wall40secDrop your hips down low.
Half Split Back Knee Straight30secStraighten the knee all the way! Hips stay low!
Half Split Back Knee Slides6xEvery time you bring the knee to the front rotate your hips forward as much as possible. Keep your pelvic in that position while pushing the knee back.

Hamstring Focus

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10xKnees locked. Lower back is straight
One Legged Hamstring Stretch on Back10x & 10sec holdUse a rope as an extension of your arms if you can not reach your leg yet
Runners Stretch40secLower back is straight or even arched. Use Yoga blocks if you can not reach the floor

Recovery & Injury Prevention

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridge Leg Lifts with Elastic10x none alternatingGo slow and lift the knee as high as possible. Keep the hips parallel to the floor!
Turned Out Hamstring Bridges with Elastic10xCome all the way up every time!
External Hip Recovery Rotations10xDo not allow your hips to rotate or move at all. 100% of the movement should be isolated in the hips!

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! 

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