3 Week - Improve Middle Split & Pancake

Week 1 Day 4

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

2 Rounds of:

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks2min
High Knees1min


DemoExerciseReps/SetsHow to/Cues
Standing Pancake Warm Up10reps
One Legged Pike Stretch on Back10reps & 10sec hold
Sitting Pancake Side to Side10reps each side
Sitting side Pancake30sec each side
Do everything below on one side first, then change sides
Runners Stretch Runners Stretch Foot Pulses Runners Stretch & Runners Stretch Foot Pulses30sec, 15repsKeep Back straight
Side Runners Stretch30sec, 15reps & 15 Foot PulsesKeep back straight
Runners Stretch Slides10reps
Do the exercises above on one side first, then switch sides
Downward Dog kicks6reps & 10sec hold
Divers7reps each leg
V-up combi with rope Alternative: Press v-up combi V-up combi with rope 10repsAlternative: Press v-up combi

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps each sideGo Deep
Side Lunges bottom swaps10reps
Deep Plie in Second Position15repsKnees towards the back, hips towards the front
Hip Circles with straight leg10reps
Frog combi on back10repsLeft, right, both, both = 1 rep :) Rotate legs externally
Half Split Middle Split10reps
Middle Split Hip Opener10repsBring chest and glutes to the floor at the same time
Assisted Middle Split Push ups with 1 knee bent10reps
Middle Split Both Knees bent40secEngage knees to protect them. Feet and hips in one line.
Middle split with both knees bent walk ups20secEngage knees to protect them. Feet and hips in one line.
Middle Split with 1 knee bent45sec
Sitting Middle split crawls with feet elevated on blocks10repsKnees point towards the ceiling!
Middle Split1min
Swimmers to elbows or full split8repsChoose your progression!
Middle Split kicks on back10reps

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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