3 Week - Improve Middle Split & Pancake

Week 2 Day 5

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
Standing shoulder wide pancake40sec
Standing wide pancake with interlocked elbows to floor - feet 45° externally rotated40sec
One legged good morning8reps
1 legged pike stretch on back10reps & 10sec hold
1 Legged pancake stretch on back10reps
Runners stretch1min
Side Runners stretch1min
Runners Stretch Reps1min
Runners stretch lifts 8reps
Pike at wall with block40sec
Standing shoulder wide pancake40sec

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 & straight upper body1min
Middle Split with 1 knee bent on elbows & bent knee elevated on yoga block40sec
Middle Splitpassive 1min | active 20sec
Swimmers to elbows or full split8repsChoose your progression!
Straight to middle split on back12reps
Middle Split hold on back40sec & 10pulsesChoose your progression

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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