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 6 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 | ||
| High Knees | 1min | Get going! Bring up that heart rate! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Hip Circles | 10x each Leg each Direction | Hips stay parallel. Move leg inside of hips only! | |
| Alternating Jumping Lunges | 2x10 | Good luck figuring this one out ;) | |
| Walking Pike | 40sec | ||
| 1 Legged Good Morning | 8x | Lower back is straight and the hips stay parallel to the floor! | |
| 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 the Wall | 1min | Drop your hips down low. |
Do all the following exercises without a break on one side. Then repeat on the other.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Runners Stretch | 40sec | Lower back is straight or even arched. Use Yoga blocks if you can not reach the floor | |
 | Half Split | 40sec | Do not arch lower back! |
| Runners Stretch Pulses | 10x | ||
| Half Split On Elbows | 40sec | ||
| Runners Stretch | 40sec | Lower back is straight or even arched. Use Yoga blocks if you can not reach the floor | |
 | Half Split Back Knee Straight | 30sec | Straighten the knee all the way! Hips stay low! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Split on floor | 40sec | Back is straight. Shoulders and hips parallel! Do not lean in front to reach the floor. Elevate the hands with blocks or a chair instead! | |
| assissted Front Split Push Ups | 10x | Weight equally in between both legs. Hips & Shoulders squared! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Curls with Elastic | 8x | ||
| 1 Legged Hamstring Bridge Slides | 8x | Hips parallel, feet flexed. | |
| 1 Legged Good Morning | 8x | Lower back is straight and the hips stay parallel to the floor! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!