3 Week - Improve Middle Split & Pancake

Week 1 Day 1

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.

Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  

Warm Up

SUPERSET! 3 Rounds of the following:

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks1min
Side Lunges15reps each side


DemoExerciseReps/SetsHow to/Cues
Active Pancake Warm Up1set, 10reps
One Legged Good Morning1set, 8repsArch Lower Back
One Legged Hamstring Stretch on Back1set, 10reps each sideDon’t let the bottom leg rotate outwards!
1. Runners Stretch 2. Runners Stretch Slides
3. Side Runners Stretch
1. Runners stretch | 2. Runners Stretch Slides | 3. Side Runners Stretch1. 30sec | 2. 10reps | 3. 30secDo everything on 1 and then on the other leg -tummy to legs first -hip exactly over back knee
Pancake with Elevated Glutes1set, 1minArch lower back!
Downward Dog1set, 130secKnees locked, arch lower back
Walking Downward Dog1set, 10repsKnee locked, arch lower back while walking towards leg, hips squared, abc leg parallel to floor
V-up combi with rope1set, 10repsLeft, right, both, both = 1 rep :) Push body tall, knees locked, body straight

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Plie in 2nd Position1set, 10reps & 10sec holdKnees towards the back, hips towards the front
Frog Combi on Back1set, 10repsLeft, right, both, both = 1 rep :) Rotate legs externally
One Legged Frog Pulls on Stomach1set, 10reps each side alternatingGlutes as low as possible
Middle Split Opener1set, 8repsChest and glutes to the floor simultaneously
Half Split Middle Split1set, 10reps each sideWeight stays evenly between both feet. Heel of outside leg and supporting knee on floor in 1 line
Assisted Middle Split Push Ups with 1 Knee Bent1set, 10reps eachEverything in 1 line! Go up all the way in every rep. Hips face forward
Middle Split Both Knees Bent1set, 40sec passive & 20sec activeDuring the active section push your hands and feet into the floor. Engage your abs to rotate your hips forward and pull your knees apart.
Wide Pancake Crawls1set, 10repsKnees face ceiling. Activate glutes when crawling front to actively open legs wider
Middle Split1set, 40secBoth knees are extremely engaged for injury prevention. Everything else is as relaxed as possible.
Straight to Middle Split on Back1set, 10repsRotate legs outwards as soon as possible. Tailbone stays on floor
Half Swimmer1set, 10repsOpen legs dynamically. Belly button first to the floor and last away from the floor
Middle Split V-ups1set, 12repsGood kick into middle split. Push body as far through as far as possible.

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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