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Middle split coaching group week 1 - thursday

Middle split coaching group week 1 - thursday

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Sitting Adducteur Rollingas needed
Alternating Plie with Elastic5x each sideKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Side Lunges Bottom Swap5x each sidePlace the entire foot of the bent knee on the floor. Fully lock and externally rotate the other leg. Flex your foot!
Single Leg V-Up Combi5x each sideHips and shoulders stay parallel to the floor. Isolate the movement first into the leg. Then keep the leg immobile on top and only move the upper body.
Hip Opener with Yoga Block on Stomach 40sec each sideDo not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.

Hamstring Stretches

Middle Split Stretches

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