MIDDLE SPLIT WORKOUT

Front Split Prep

Rest between sets: None
Intensity: Moderate | Focus on form
Back Warm Up

Rest between sets: Minimal / As Needed
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Hamstring Bridges 8x		Push your heels into the floor raising your hips and entire back. Keep your knees stable and in a constant distance from each other. In the top position create a straight line from your neck all the way to your knees. Do not arch.
	Bent Knee Windshield Wipers 5x each side		Bring your heels as close to your glutes as possible. Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side. Exhale as you lower your legs and do not forcefully push them down.
	Upper Back Mobility Elbow Raises on Knees 8x each side		Look at the floor at all times. Hover your forehead off the floor and keep your glutes close to your heels. Keep your hips and shoulders perfectly squared and parallel to the floor.

Rest between sets: Minimal / As Needed
Intensity: Moderate | Focus on form
Back Cool Down

Rest between sets: Minimal / As Needed
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Rounded Rehab Crunches 10x		Gently push your chin into your chest to round your upper back. Keep your shoulders down, elbows locked and do not use your arms for help. Keep your knees and feet hip width apart. Place your feet on the floor as close as possible towards your glutes whilst maintain perfect form.
	Half Superman 6x each side		Lock your knees and elbows fully. Lengthen before you lift. Push your feet and hands far away from your center. Lift your head with your upper body and gaze at your hands.

FINISH WORKOUT