3 Week - Improve Middle Split & Pancake

Week 1 Day 2

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

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks2min
Floor Touches1min


DemoExerciseReps/SetsHow to/Cues
Active Pancake Warm Up1set, 10reps
Standing Shoulder Width Pancake with elbows interlocked30secArch lower back
Sitting Pike Extensions with Flexed Feet10reos
One Legged Lotus front Stretch30sec each sideSit between both hip bones
Runners Stretch40secBack Straight
Side Runners Stretch40secBack Straight
Runners Stretch with Leg Parallel to the Floor30secBack Straight
Sitting One Legged Pike Stretch10reps
Walking Downward Dog10repsBack Straight
One Legged Hamstring Hold on Back15sec hold & 10sec freeLeg as high as possible Hips squared. Both hips on floor
Divers1set, 6reps each leg

Middle Split

DemoExerciseReps/SetsHow to/Cues
Side Lunges10reps each sideGo deep
Lying Hip Circles10reps each direction & Each leg Tailbone stays on floor
Lotus Waves10repsPush belly button towards feet
One Legged Lotus Side Stretch30sec each sideBoth hips stay on the floor. Do not lean front
Middle Split Hip Opener10repsBring chest and glutes to the floor at the same time
Middle Split with both knees bent1set: 1min 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.
Middle Split Both knees bent with elevated heels on yoga block1set, 30secSlight posterior pelvic tilt
Middle Split with 1 Knee Bent40secKnees and hips in one line
Middle Split on Back against Wall1minRelax yet engage your knees. Back of the knee touches the wall.
Middle Split1minEngage knees to protect them. Feet and hips in one line.
Scissor to Middle Split on Back10repsDynamic! Cross your legs well in front
Slide Raise Combi10reps each sideExhale on the way down going as low as possible. Coming back up dynamically with a good kick.

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! 

WordPress Video Lightbox