Middle split coaching group week 1 - Friday

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.
Standing Knee Extensions against Elastic10x each sideFace the attachment point and hang the elastic at around knee height.
Carefully lock out your knee against the resistance of the elastic.
Keep your hips and shoulders squared at all times.
Lateral Knee Stability Lunges8x each sideStand sideways to the attachment point and attach the elastic at about knee height.
Using your adductors and general stability muscles to resist the pressure of the band pulling your knee out.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Half Split40sec each sideFocus on your posterior pelvic tilt first. Do not allow your lower back to arch.
Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.
Push your hips towards your front foots heel.
Keep your shoulders low and squared with your hips.

Hamstring Stretches

Middle Split Stretches

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