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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 1min | ||
| Long Back Lunges | 10 each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Prep for Half Split | 40sec | Hip over back knee. Focus on Posterior Pelvic Tilt | |
| Prep for Half Split With Yoga Block under Back Foot | 40sec | ||
| Laying Quad Opener with Yoga Block | 40sec | Do not arch lower back. Engage the abs to bring the stretch into the hip flexor | |
 | Half Split | 40sec | Do not arch lower back! |
| Half Split Back Knee Bent against Wall. Glutes by Hips | 40sec | Keep the hips close to the wall | |
| Half Split Back Knee Bent against Wall. Glutes by Hips. Pulses | 10x | Arch and round the lower back practicing the posterior pelvic tilt | |
 | Half Split Back Knee Bent against the Wall | 40sec | Drop your hips down low. |
 | Half Split Back Knee Straight | 30sec | Straighten the knee all the way! Hips stay low! |
| Half Split Back Knee Slides | 6x | Every 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Wood Chopper | 10x | Knees locked. Lower back is straight | |
| One Legged Hamstring Stretch on Back | 10x & 10sec hold | Use a rope as an extension of your arms if you can not reach your leg yet | |
| Runners Stretch | 40sec | Lower back is straight or even arched. Use Yoga blocks if you can not reach the floor |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridge Leg Lifts with Elastic | 10x none alternating | Go slow and lift the knee as high as possible. Keep the hips parallel to the floor! | |
| Turned Out Hamstring Bridges with Elastic | 10x | Come all the way up every time! | |
| External Hip Recovery Rotations | 10x | Do not allow your hips to rotate or move at all. 100% of the movement should be isolated in the hips! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!