2 Week - Front Splits

Week 2 Day 5

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 5 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!

Half Split Back Knee Bent against the Wall

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
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
Standing Hip Circles10x each direction & each legHips stay parallel. Move leg inside of hips only!
Laying Quad Opener with Yoga Block40secDo not arch lower back. Engage the abs to bring the stretch into the hip flexor
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 Split40secDo not arch lower back!
Half Split Reps with Elastic10xBack knee is fully locked every time. Fight to keep the hips low while extending the knee. Actively push the hips down when bending the knee

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 Split on Elbows40sec
Runners Stretch Reps10xHip & Shoulders stay parallel at all times. Hips over back knee!
Half Split Back Knee Straight40secStraighten the knee all the way! Hips stay low!
Runners Stretch Slides8xThe upwards slide is where the movement happens. Anterior pelvic tilt! Push the front heel into the floor.
Half Split Back Knee Straight Pulses10xKenee fully locked. Practice next to the wall or use a chair for balance. PPT!
Parallel Runners Stretch40secLower 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
Front Split on Floor1minQuality over depth. Shoulders and hips parallel. If you are close to touching the floor extend the back knee
assissted Front Split Push Ups10xWeight equally in between both legs. Hips & Shoulders squared!
Half Split Kicks8xBack knee locked and back engaged the whole time! Come down slowly to avoid collapsin

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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