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 3 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 | ||
| Mountain Climbers | 1min | ||
| Alternating Jumping Lunges | 10x | Good luck figuring this one out ;) | |
| 1 Legged Good Morning | 8x | Lower back is straight and the hips stay parallel to the floor! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Laying Quad Opener with Yoga Block | 40sec | Do not arch lower back. Engage the abs to bring the stretch into the hip flexor | |
| 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 | ||
| One Legged Hamstring Stretch on Back | 10x & 10sec hold | ||
 | 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 on Elbows | 40sec | ||
| Half Split Back Knee Straight on Elbows | 30sec | Knee fully locked. If you can not reach the floor with your forearms use a chair or box. | |
| Half Split Back Knee Straight Pulses | 10x | Kenee fully locked. Practice next to the wall or use a chair for balance. PPT! |
| 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!