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2 Week - Front Splits

Week 1 Day 3

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!

Back to where we started!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks1min
Mountain Climbers1min
Alternating Jumping Lunges 10xGood luck figuring this one out ;)
1 Legged Good Morning8xLower back is straight and the hips stay parallel to the floor!

Back Hip Focus

DemoExerciseReps/SetsHow to/Cues
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
Prep for Half Split With Yoga Block under Back Foot40sec
One Legged Hamstring Stretch on Back10x & 10sec hold
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 on Elbows40sec
Half Split Back Knee Straight on Elbows 30secKnee fully locked. If you can not reach the floor with your forearms use a chair or box.
Half Split Back Knee Straight Pulses10xKenee fully locked. Practice next to the wall or use a chair for balance. PPT!

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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