Middle split coaching group week 1 - Thursday

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Sitting Adducteur Rollingas neededPlace the foam roller on the inside of your thigh to roll and massage your adductor muscles.
Keep your quad approximately in a 90 degrees angle in the hips.
Focus on the worked muscle and actively relax it.
Keep your knee 90 degrees bent and the shin about parallel to the floor.
Alternating Plie with Elastic5x each sideKeep your hips low as you swap between the plie and the half kneeling position.
Especially when returning to the plie your knee needs to guide the movement. First open the knee against the elastic and only allow the hips and upper body to follow after.
In the deep plie your knees need to be in line with the hips, 90 degree bent and on top of the feet.
Externally rotate your feet so that your toes point towards the outside.
Side Lunges Bottom Swap5x each sidePlace the entire foot of the bent knee on the floor.
Fully lock and externally rotate your opposite leg so that the straight knee is pointing towards the ceiling.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Look front and work on holding your upper body in an upright position.
Single Leg V-Up Combi5x each side

Hip Opener with Yoga Block on Stomach40sec each sideEngage your core to prevent your lower back from arching. Isolate the stretch into your hip flexor.
Keep your hips parallel to the floor and squared with your shoulders.
Lock your extended knee and keep your knees close to each other.
With every exhale slide into a deeper stretch.

Hamstring Stretches

Middle Split Stretches

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