3 Week - Improve Middle Split & Pancake

Week 1 Day 5

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
Floor Touches1min


DemoExerciseReps/SetsHow to/Cues
Standing Pancake Warm Up10reps
Downward Dog40sec
One Legged Good Morning7reps each side
Half Wood Chopper10reps
Sitting Pancake Knee Extensions with Flexed feet8reps & 20sec hold
Active Pike & Pancake Block Push10reps
Standing Pancake Toe Raises10reps
Do everything below on one side first, then change sides
Runners Stretch50secKeep Back straight
Side Runners Stretch50sec
Sprinter Warm up10reps
Do the exercises above on one side first, then switch sides
Sitting One Legged Hamstring Stretch
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 Lunges13reps each sideGo Deep
Zig Zag30secGo Deep
Deep Plie in Second Position15repsKnees towards the back, hips towards the front
Hip Circles on back8reps each direction & each leg
Lotus Waves15reps
Middle Split Hip Opener10reps
Half Split Middle Split10reps
Middle Split Both Knees bent20sec & 30sec activeEngage knees to protect them. Feet and hips in one line.
Assisted Middle Split Push Ups with Both Knees bent10repsKnees and hips in one line
Assisted Middle Split Push Ups with One knee bent10repsKnees and hips in one line. Engage straight leg & keep knee locked
Middle Split with 1 knee bent40sec
Wide Straddle with feet on yoga blocks30secBack straight!
Straight to Middle Split on Back10reps
Middle Split holdon back20pulses

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