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3 Week - Improve Middle Split & Pancake

Week 2 Day 3

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
Mountain Climbers1min

Pancake

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper10reps
One Legged Good Morning8reps
Walking Pancake10reps
Sitting pike knee extensions with hands over feet8reps
Pike stretch with elevated glutes1min
Runners Stretch40sec each leg
Runners Stretch Lifts10reps each leg
Runners Stretch with leg parallel to the floor30sec each leg
Runners Stretch with leg parallel to the floor pulses10pulses each leg
Downward dog with elevated toes20sec per side
One legged sitting pike stretch hold30sec with hands & 15sec without hands

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps each sideGo Deep
Standing Hip Circles8reps each side
Deep Plie in Second Position20reps & 10sec holdKnees towards the back, hips towards the front
Half Split Middle Split10reps & 10sec hold
Middle Split Hip Opener10repsGlutes as low as possible
Assisted Middle Split Push Ups with One Knee Bent10reps
Middle split with both knees bent & feet elevated on yoga blocks1min
Assisted Middle Split Push Up with both knees bent10reps
Middle Split with one knee bent and straight upper body50sec
Wide Pancake with Elevated heels1min
Middle Split1min
Middle Split Push up Alternative 1: Middle Split push ups with hands on hips Alternative 2. Assisted Middle Split Push Ups Middle Split Push up8repsAlternative 1: Middle Split push ups with hands on hips | Alternative 2. Assisted Middle Split Push Ups
Swimmers to elbows or full split8repsChoose your progression
Pulsing Middle split on back15pulses

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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