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Middle Split Journey

Welcome to your Journey

Warm Up - 2 rounds no rest

DemoExercise
Plie Jumps
30sec
Alternating Lunge Push Ups
30sec
Mountain Climber Push Ups
30sec
Frog Walk Up
30sec

Middle Split Stretches

DemoExercise
Knee to Chest Warm Up
30sec each side | 2 set
Knee to Side Warm Up
30sec each side | 2 set
Half Split Push Out
30sec each side | 1 set
1 Legged Good Morning
7x each side | 1 set
Assisted 1 Legged Pike Stretch
30sec each side | 2 set
Side Runners Stretch
40sec each side | 1 set
Half Middle Split
10x each side | 1 set
Middle Split with Both Knees Bent - Active
40sec | 1 set
Widest Pancake
40sec | 2 set
Laying Elastic Assisted Tilt
40sec each side | 1 set

Conditioning

DemoExercise
Prep for Swimmer
6 reps | 1 set
10xPosterior pelvic tilt when you push your hips up. Place the outside of your feet on the floor during this hamstring bridge.
Active Leg Rotations on Back with Elastic
8 reps | 1 set
6xKeep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.
Plank Frog with Elastic
7 reps each side | 1 set
6xKeep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.

Re- & Prehab

DemoExercise
Externally Rotated Hamstring Bridges
10 reps | 1 set
6xKeep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.
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Externally rotate your feet and legs. Push your knees towards the back and hips towards the front in your squat. Keep your core engaged and back straight.

 

Go slow and start by getting the coordination right. Keep your heel on the floor during the deep lunge. Hips & Shoulders are parallel to the floor the whole time.

 

5 steps and 1 push up. Start slow to figure put the movement before increasing speed and intensity. Keep your hips low!

 

Hips and shoulders parallel to the floor. Leg is externally rotated during the frog. Pull your knee as high as possible towards your shoulder.

 

Hips & shoulders squared and parallel to the floor. Lower back is straight. Shoulders down. Keep your straight leg locked and facing towards the ceiling

 

Hips & shoulders squared and parallel to the floor. Gently push your bent knee down towards the floor. Lower back is straight. Shoulders down. Keep your straight leg locked and facing towards the ceiling

 

Hips & Shoulders squared and parallel to the floor. Lower back is straight. Careful not to slip into an anterior pelvic tilt. Start with your front knee over your front heel. From here gently pushing it outwards without changing the position of your hips.

 

Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.

 

Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Both knees, standing foot and pubic bone in line. Move side ways only.

 

Both knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.

 

Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round.

 

Externally rotate the working leg and keep your knees fully locked. Work on pulling the leg gently behind your shoulder!

 

Keep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep.

 

Posterior pelvic tilt when you push your hips up. Place the outside of your feet on the floor during this hamstring bridge.

 

Hips and shoulders parallel to the floor. Leg is externally rotated during the frog. Pull your knee as high as possible towards your shoulder.

Posterior pelvic tilt when you push your hips up. Place the outside of your feet on the floor during this hamstring bridge.