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 2 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 | ||
| High Knees | 1min | Get going! Bring up that heart rate! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike | 40sec | ||
| 1 Legged Good Morning | 8x | Lower back is straight and the hips stay parallel to the floor! | |
| 1 Legged Hamstring Stretch on Back | 20x & 10sec hold | ||
| Runners Stretch | 40sec | Lower back is straight or even arched. Use Yoga blocks if you can not reach the floor | |
| Runners Stretch Table | 30sec | ||
| Parallel Runners Stretch Reps | 8x | Back is straight. Hips and shoulders parallel. Hip over back knee | |
| Parallel Runners Stretch | 40sec | Lower back straight. Elevate your hands if you can not reach the floor. | |
| Downward Dog | 40sec | Anterior Pelvic Tilt. Arch your lower back if possible | |
| Walking Dog | 10x | Back is straight. Use Yoga blocks to elevate the hands for an easier progression. | |
| Runners Stretch Slides | 10x | The upwards slide is where the movement happens. Anterior pelvic tilt! Push the front heel into the floor. | |
| 1 Legged Sitting Hamstring Stretch | 10x & 10sec hold | Back is straight. Extend knee fully every time. Pull knee towards chest! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Hip Circles | 10x each leg & each direction | Hips stay parallel. Move leg inside of hips only! | |
| Z-Stretch | 40sec each side | ||
| 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. Pulses | 10x | Arch and round the lower back practicing the posterior pelvic tilt | |
 | Half Split Back Knee Bent against the Wall | 40sec | Drop your hips down low. |
| 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!