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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 1min | ||
| High Knees | 1min | Get going! Bring up that heart rate! | |
| Mountain Climbers | 2x40sec |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Alternating Jumping Lunges | 2x10 | Good luck figuring this one out ;) | |
| Hip Circles on Back | 10x each direction & each leg | ||
| 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 | ||
| Half Split Back Knee Bent against Wall. Glutes by Hips | 40sec | Keep the hips close to the wall | |
 | Half Split Back Knee Bent against the Wall | 1min | Drop your hips down low. |
Do all the following exercises without a break on one side. Then repeat on the other.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Runners Stretch | 40sec | Lower back is straight or even arched. Use Yoga blocks if you can not reach the floor | |
 | Half Split | 40sec | Do not arch lower back! |
| Runners Stretch Pulses | 10x | ||
| Half Split Back Knee Straight Pulses with Elastic | 10x | Back knee is fully locked. Go slow! Engage your core! Posterior pelvic tilt! | |
| Runners Stretch | 40sec | Lower back is straight or even arched. Use Yoga blocks if you can not reach the floor | |
 | Half Split Back Knee Straight | 30sec | Straighten the knee all the way! Hips stay low! |
| Parallel Runners Stretch | 30sec | Lower back straight. Elevate your hands if you can not reach the floor. | |
| Half Split Reps | 10x | Knee fully locked every time! Keeps hips low. Back foot pushing heel and entire leg forward and helps with posterior pelvic tilt. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Split on floor | 1min | Back 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 Ups | 10x | Weight equally in between both legs. Hips & Shoulders squared! |
| 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!