3 Week - Improve Middle Split & Pancake

Week 1 Day 3

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
High Knees1min


DemoExerciseReps/SetsHow to/Cues
Active Direct Pancake Warm Up1set, 10reps
Parallel Side Pancake20sec each side
One Legged Pike Stretch on Back10reps each side
Runners Stretch40sec
Side Runners Stretch40secKeep back straight!
Side Runners Stretch Foot Pulses10reps
Runners Stretch Slides8reps
Sitting Pike Stretch with elevated glutes1min
Standing Pike Stretch at wall with yoga block1min
Divers7reps each leg

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps each sideGo Deep
Half Split Middle Split10reps
Middle Split Hip Opener10repsBring chest and glutes to the floor at the same time
Middle Split Both knees bent1min
Assisted Middle Split with both knees bent push ups10reps
Middle Split with one leg bent with straight upper body40sec
Assisted Middle Split Push ups with 1 knee bent10reps
Middle Split1minEngage knees to protect them. Feet and hips in one line.
Sitting middle split with back to wall & eleastic behind back Alternative: Sitting Middle Split Chair Torture Sitting middle split with back to wall & eleastic behind back40secAlternative: Sitting Middle Split Chair Torture
Sitting middle split crawls with feet elevated on blocks10repsKnees point towards the ceiling
Half Swimmer8reps

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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