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2 Week - Front Splits

Week 2 Day 2

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!

parallel runners stretch reps

Warm Up

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

Hamstring Focus

DemoExerciseReps/SetsHow to/Cues
Walking Pike40sec
1 Legged Good Morning8xLower back is straight and the hips stay parallel to the floor!
1 Legged Hamstring Stretch on Back20x & 10sec hold
Runners Stretch40secLower back is straight or even arched. Use Yoga blocks if you can not reach the floor
Runners Stretch Table30sec
Parallel Runners Stretch Reps8xBack is straight. Hips and shoulders parallel. Hip over back knee
Parallel Runners Stretch40secLower back straight. Elevate your hands if you can not reach the floor.
Downward Dog40secAnterior Pelvic Tilt. Arch your lower back if possible
Walking Dog10xBack is straight. Use Yoga blocks to elevate the hands for an easier progression.
Runners Stretch Slides10xThe upwards slide is where the movement happens. Anterior pelvic tilt! Push the front heel into the floor.
1 Legged Sitting Hamstring Stretch10x & 10sec holdBack is straight. Extend knee fully every time. Pull knee towards chest!

Back Hip Focus

DemoExerciseReps/SetsHow to/Cues
Standing Hip Circles10x each leg & each directionHips stay parallel. Move leg inside of hips only!
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 Split40secHip over back knee. Focus on Posterior Pelvic Tilt
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 Wall40secDrop your hips down low.

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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