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2 Week - Front Splits

Week 1 Day 5

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 5 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!

Do not ever skip the the cool down!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks1min
Mountain Climbers2x40sec

Hamstring Focus

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back10x each Leg each Direction
Walking Pike40sec
1 Legged Good Morning8xLower back is straight and the hips stay parallel to the floor!
1 Legged Hamstring Stretch on Back15x & 20sec hold
Runners Stretch40secLower back is straight or even arched. Use Yoga blocks if you can not reach the floor
Runners Stretch Table30sec
Parallel Runners Stretch40secLower back straight. Elevate your hands if you can not reach the floor.
Runners Stretch Slides10xThe upwards slide is where the movement happens. Anterior pelvic tilt! Push the front heel into 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
Half Split40secDo not arch lower back!
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 Wall1minDrop your hips down low.
Half Split Back Knee Straight30secStraighten the knee all the way! Hips stay low!
Half Split Reps10xKnee fully locked every time! Keeps hips low. Back foot pushing heel and entire leg forward and helps with posterior pelvic tilt.
assissted Front Split Push Ups10xWeight equally in between both legs. Hips & Shoulders squared!

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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