3 Week - Improve Middle Split & Pancake

Week 2 Day 1

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
Half Wood Chopper10reps
One Legged Good Morning6reps
1 Legged Hamstring Stretch on Back10reps per side
Runners Stretch40sec each leg
Side Runners Stretch40sec each leg
Runners Stretch with Foot elevated on yoga block40sec each leg
Walking Downward Dog10reps
V-up combi with rope10repsAlternative: V-up combi with yoga block

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps each sideGo Deep
Deep Plie in Second Position20reps & 10sec holdKnees towards the back, hips towards the front
Hip Circles on back8reps each direction & each leg
Half Split Middle Split10reps & 30sec holdWeight between both legs
Middle Split Hip Opener8repsGlutes as low as possible
Assisted Middle Split Push Ups with One Knee Bent8reps
Middle Split Both Knees bent 40secEngage knees to protect them. Feet and hips in one line.
Middle Split 1minEngage knees to protect them. Feet, knees and hips in one line.
Sitting Middle split with elastic behind the back crawls Alternative: Sitting middle split chair torture crawls Sitting Middle split with elastic behind the back crawls8 crawls & 30sec holdAlternative: Sitting middle split chair torture crawls
Middle Split hold on back40sec

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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