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
Floor Touches1min


DemoExerciseReps/SetsHow to/Cues
3 step standing pancake warm up10repsUp, Front, Down, Front, Up
1 legged pike stretch on back8reps
Runners stretch Runners stretch pulses 1. Runners Stretch | 2. Runners Stretch Pulses1. 50sec | 2. 10xDo without a break on each side
Runners stretch lifts10reps
Side Runners Stretch Side Runners Stretch Pulses 1. Side Runners Stretch | 2. Side Runners Stretch Pulses1. 50sec | 2. 10reps
Runners Stretch Reps with parallel leg8reps
Runners stretch slides10reps
Active pike and pancake block push10reps
Pike at wall with block1min
Walking Downward dog10reps
One Legged Sitting Pike Stretch10reps
V-up combi with rope10repsLeft, right, both, both = 1 rep :) Push body tall, knees locked, body straight

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps each sideGo Deep
Hip Circles on back8reps each side
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 Middle split with both knees bent - arch & round 1. Middle split with both knees bent | 2. Middle split with both knees bent - arch & round1. 1min | 2. 20sec, 30sec
Middle Split with 1 knee bent on elbows1min
Middle Split with 1 knee bent on elbows & foot elevated on yoga block1min
Assisted Middle Split Push Up with one knee bent and straight upper body10reps
Middle Split1min
Middle Split on back
Swimmers to elbows or full split8repsChoose your progression
Assisted middle split push ups8reps

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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