Stage 2

Middle Split Revolution

Daily Rolling


Rest between sets: as needed 
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
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Sitting Hamstring Rolling
as needed



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Adductor Rolling
as needed
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.

Hamstring Stretches


Rest between sets: up to 20 sec between 
Intensity: Elevated


Middle Split


Rest between sets: up to 20 sec between 
Intensity: Elevated


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