3 Week - Improve Middle Split & Pancake

Week 2 Day 2

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 Taps1min


DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10reps
One Legged Good Morning8reps
Walking Pancake10reps
1 Legged Hamstring Stretch on Back10reps per side
Runners Stretch40sec each leg
Side Runners Stretch40sec each leg
Runners Stretch reps with leg parallel to the floor8 each leg
Runners Stretch with leg parallel to the floor30sec each leg
Pike Stretch at wall with yoga block40sec
One legged sitting pike stretch10reps
One legged sitting pike stretch hold30sec with hands & 15sec without hands

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 back10reps each direction & each leg
Half Split Middle Split10reps & 10sec hold
Middle Split Hip Opener8repsGlutes as low as possible
Assisted Middle Split Push Ups with One Knee Bent10reps
Middle Split Both Knees bent Middle split both knees bent arch - round 1. Middle Split Both Knees bent | 2. Middle split both knees bent arch - round1. 30sec | 2. 30secEngage knees to protect them. Feet and hips in one line.
Middle Split with one knee bent and straight upper body50sec
Assisted Middle Split Push ups with 1 knee bent and straight upper body8reps
Wide Pancake with Elevated heels1min
Middle Split1min
Straight to middle split10min
Middle Split kicks on back with elastic8reps

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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