Middle split coaching group week 2 - monday

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.
Knee Stability Lunges10x each sideFace the attachment point and hang the elastic at around knee height.
In the bottom position of your lunge your knees and hips should be at a 90 degree angle.
Carefully lock out your knee against the resistance of the elastic.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Lying 90 Degree Sissors40secStay quick and dynamic. Go as fast as you can whilst staying clean and in control.
Fully lock your knees and keep them locked at all times.
Square your hips and your shoulders.
Engage your core to stabilize your position.
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.
Alternating Plie3x 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 place the knee 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.

Hamstring Stretches

Middle Split Stretches

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