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2 Week - Front Splits

Week 1 Day 2

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 2 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!

Tilting the Hips the Other Way!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Knees to the Chest1min

Hamstring Focus

DemoExerciseReps/SetsHow to/Cues
Walking Pike30sec
Standing Round Arch Pulses15x
Table30sec
One Legged Hamstring Stretch on Back With Towel10x & 10sec holdUse a towel, sweatshirt or similar to create a small arch in your lower back
One Legged Hamstring Stretch on Back10x & 10sec hold
Runners Stretch40secUse a rope as an extension of your arms if you can not reach your leg yet
Runners Stretch Table30sec
Runners Stretch Reps8xHip & Shoulders stay parallel at all times. Hips over back knee!
Parallel Runners Stretch40secLower back straight. Elevate your hands if you can not reach the floor.
Parallel Runners Stretch Foot Pulses10xFocus on the anterior pelvic tilt. Keep your lower back straight or even sligthly arched!

Back Hip Focus

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back10x each direction
Z-Stretch40sec
Laying Quad Opener with Yoga Block40secDo not arch lower back. Engage the abs to bring the stretch into the hip flexor
Prep for Half Split40secHip over back knee. Focus on Posterior Pelvic Tilt
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

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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