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2 Week - Front Splits

Week 2 Day 3

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 PFD for Front Splits Week 2 Day 3 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!

Front Split on the Floor

Warm Up

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

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Alternating Jumping Lunges 2x10Good luck figuring this one out ;)
Hip Circles on Back10x each direction & each leg
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
Half Split Back Knee Bent against Wall. Glutes by Hips40secKeep the hips close to the wall
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 Back Knee Straight Pulses with Elastic10xBack knee is fully locked. Go slow! Engage your core! Posterior pelvic tilt!
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!
Parallel Runners Stretch30secLower back straight. Elevate your hands if you can not reach the floor.
Half Split Reps10xKnee fully locked every time! Keeps hips low. Back foot pushing heel and entire leg forward and helps with posterior pelvic tilt.

Front Split

DemoExerciseReps/SetsHow to/Cues
Split on floor1minBack 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!

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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