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 4 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 | ||
| Walking Pike | 30sec | ||
| 1 Legged Good Morning | 8x | Lower back is straight and the hips stay parallel to the floor! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| One Legged Hamstring Stretch on Back | 10x & 10sec hold | ||
| One Legged Hamstring Stretch on Back With Towel | 10x & 10sec hold | Use a towel, sweatshirt or similar to create a small arch in your lower back | |
| Runners Stretch | 40sec | Lower back is straight or even arched. Use Yoga blocks if you can not reach the floor | |
| Runners Stretch Table | 30sec | ||
| Runners Stretch Pulses | 8x | ||
| Runners Stretch Reps | 8x | Hip & Shoulders stay parallel at all times. Hips over back knee! | |
| Parallel Runners Stretch | 40sec | ||
| Downward Dog | 40sec | Anterior Pelvic Tilt. Arch your lower back if possible | |
| 1 Legged Table | 30sec | Hips & Shoulders parallel to the floor! | |
| Runners Stretch Slides | 10x & 10sec hold | The upwards slide is where the movement happens. Anterior pelvic tilt! Push the front heel into the floor. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Circles on Back | 10x each direction | ||
| Z-Stretch | 40sec | ||
| 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 | |
| Half Split Back Knee Bent against Wall. Glutes by Hips | 40sec | Keep the hips close to the wall | |
 | Half Split Back Knee Bent against the Wall | 40sec | Drop your hips down low. |
 | Half Split | 40sec | Do not arch lower back! |
| Half Split Side Bend | 40sec |
| 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!