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2 Week - Front Splits

Week 2 Day 1

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 2 Day 1 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!

Let's look at some details!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks1min
High Knees1minGet going! Bring up that heart rate!
Mountain Climbers2x40sec

Back Hip Focus

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back10x each Leg each Direction
Alternating Plie10x totalGo slow. Stay low. Let the knee guide the movement
Z-Stretch40sec each side
Laying Quad Opener with Yoga Block40secDo not arch lower back. Engage the abs to bring the stretch into the hip flexor
Prep for Half Split With Yoga Block under Back Foot40sec
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 Wall1minDrop your hips down low.
Half Split Back Knee Bent with Elastic40secPosterior Pelvic tilt! Do not arch your lower back. Use chair or wall for balance if necessary!
Half Split Back Knee Bent Reps with Elastic10xPosterior Pelvic tilt! Do not arch your lower back. Use chair or wall for balance if necessary!
Half Split Back Knee Straight With Elastic30secPosterior Pelvic tilt! Do not arch your lower back. Use chair or wall for balance if necessary!

Hamstring Focus

DemoExerciseReps/SetsHow to/Cues
Walking Pike40sec
1 Legged Hamstring Stretch on Back20x & 10sec hold
Runners Stretch40sec holdLower back is straight or even arched. Use Yoga blocks if you can not reach the floor
Parallel Runners Stretch40secLower back straight. Elevate your hands if you can not reach the floor.

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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