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One Arm Academy Lv 3

Deload - Front Splits

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough. Rest long enough between sets to be fresh but short enough not to get cold!

Front Split Flexibility

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10xKnees locked. Back is straight. Look at hands guiding the movement up.
1 Legged Good Morning8x each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Runners Stretch40sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Reps6xHips & shoulders parallel to the floor. Back straight. Use wall for balance if necessary.
Parallel Runners Stretch40sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Prep for Half Split40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Reps8x each sideHips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning.
Front Split On Floor40secHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor
Assisted Front Split Push Ups6x each sideHips & shoulders parallel to the floor & squared. Anterior pelvic tilt on way up. Bring hips over bent back knee. Push front foot into floor to initiate th movement.

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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