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Leg Flexibility

Remember always warm-up well. Ideally do any cardiovascular activity to break a light sweat before doing any flexibility work! And don’t forget: Form over depth! 

Middle Split

DemoExerciseReps/SetsHow to/Cues
Standing Hip Rotations1set á 5 each sideKeep 90° angle at all times
Second Position Plie1set á 10repsFocus on turn out and engaging glutes and keeping your back straight. Go only as far as you can balance and is comfortable for you as not to strain your knees.
Lotus Stretch - Fold Forward30secTry to get your knees as close to the ground as possible and focus on elongating your back!
Middle split both knees bent30secKeep a line between hips and knees and tuck hip under to get it closer to the ground & flatten lumbar spine
Half Swimmers7repsLet your belly button touch the ground first, keep back almost arched! Open legs as far as possible but note that the wider they are the harder it is!


DemoExerciseReps/SetsHow to/Cues
Standing Pancake Warm-Up10repsKeep legs as straight as possible and back nice and long without creating a curve
Pancake on Yoga Block/Mat1minTry to get your belly button to the floor and keep your spine nice and long
Walking Pancake10xWalk towards your hands and back! Keep pushing your butt up!

Front Splits

DemoExerciseReps/SetsHow to/Cues
Half Split30secKeep lower back straight & abs engaged. Don't lean on front leg.
Half Split with Back knee bent against wall30secAbs engaged and lower back straight. Keep hips and shoulders squared and facing forward.
Split on floor30secKeep hips and shoulders squared and go only as deep as you can without compromising form. If too much use chairs to rest elbows on.
Split Push ups on elbows10xStay squared and really engage the back of the hip for this movement!

You made it!

You’ve reached the end of this workout. Be proud of yourself and continue down this path!

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