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2 Week - Front Splits

Week 1 Day 6

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!

Hamstring health is life health!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks1min
High Knees1minGet going! Bring up that heart rate!

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Standing Hip Circles10x each Leg each DirectionHips stay parallel. Move leg inside of hips only!
Alternating Jumping Lunges 2x10Good luck figuring this one out ;)
Walking Pike40sec
1 Legged Good Morning8xLower back is straight and the hips stay parallel to the floor!
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 Split Back Knee Bent against the Wall1minDrop your hips down low.

Half Split Set

Do all the following exercises without a break on one side. Then repeat on the other.

DemoExerciseReps/SetsHow to/Cues
Runners Stretch40secLower back is straight or even arched. Use Yoga blocks if you can not reach the floor
Half Split40secDo not arch lower back!
Runners Stretch Pulses10x
Half Split On Elbows40sec
Runners Stretch40secLower back is straight or even arched. Use Yoga blocks if you can not reach the floor
Half Split Back Knee Straight30secStraighten the knee all the way! Hips stay low!

Front Split

DemoExerciseReps/SetsHow to/Cues
Split on floor40secBack 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 Ups10xWeight equally in between both legs. Hips & Shoulders squared!

Hamstring Recovery & Injury Prevention

DemoExerciseReps/SetsHow to/Cues
Hamstring Curls with Elastic8x
1 Legged Hamstring Bridge Slides8xHips parallel, feet flexed.
1 Legged Good Morning8xLower back is straight and the hips stay parallel to the floor!

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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