Middle split coaching group week 2 - Wednesday

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.
Folded Single Knee Extension with Block10x each sidePlace a yoga block standing on the narrow side, books or anything similar underneath your knee.
Fully and especially purposely lock your knee in every single rep. Your quad should be on fire. Keep the immobile leg engaged and stable on the floor the entire time.
Point your feet at the ankle and curl your toes.
Keep your back as straight as possible whilst placing your hands on the floor in front. To increase difficulty reach further towards the front.
Loop Squats10xPlace the resistance band around your thighs just above your knees.
During your squat push your knees out into the band.
Squat all the way down in each rep. Aim to at least align your hips with your hips with your knees in each rep.
Complete each rep with a full leg and hip extension.
Standing Crab Walk with Elastic10 steps each wayPlace the resistance band around your thighs just above your knees.
Bend your knees keeping them above the toes until your quads are about parallel to the floor.
Keep your back straight and in a 45 to 90 degree angle to your hips.
Keep your hips low and upper body stable as you take small and controlled lateral steps.

Hamstring Stretches

Middle Split Stretches

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