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3 Week - Improve Middle Split & Pancake

Week 1 Day 6

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

Pancake

DemoExerciseReps/SetsHow to/Cues
One Legged Good Morning8reps per side
Shoulder width standing pancake with elbows interlocked30secKeep back straight and try to elongate it
Walking Pancake10reps
1 Legged Hamstring Stretch on Back10repsKeep hips on floor and level, only move the leg
Sitting Pike Stretch with elevated glutes1minThink belly button to floor
Pancake stretch with legs shoulder width apart and elevated glutes1minThink belly button to floor
Side Runners Stretch Side Runners stretch foot pulses 1. Side Runners Stretch & 2. Side Runners stretch foot pulses1. 40sec | 2. 10repsDo both one one side first, then swap sides.
Runners Stretch 1. Runners Stretch & 2. Runners stretch foot pulses1. 40sec | 2. 10repsDo both one one side first, then swap sides.
One Legged Downward Dog with elevated toes20sec per side
V-Up Combi with rope V-Up Combi with rope10repsAlternative: Press V-up Combi with yoga block

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps each sideGo Deep
Deep Plie in Second Position12reps & 10sec holdKnees towards the back, hips towards the front
Hip Circles on back8reps each direction & each leg
Frog combi on back10repsLeft, right, both, both = 1 rep :) Rotate legs externally
1 Legged Frog Pulls on Stomach10reps each side, alternatingGlutes as low as possible
Half Split Middle Split10repsWeight between both legs
Middle Split Hip Opener10reps
Assisted Middle Split Push Ups with One Knee Bent10reps
Middle Split Both Knees bent with elevated feet30secEngage knees to protect them. Feet and hips in one line.
Middle Split with 1 knee bent and straight upper body40sec each sideEngage knees to protect them. Feet and hips in one line.
Wide Straddle with feet elevated on yoga blocks1minKeep knees engaged!
Swimmers to elbows or full split8repsChoose your progression
Straight to Middle Split on Back10sec
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! 

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