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3 Week - Improve Middle Split & Pancake

Week 2 Day 6

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
Knees to chest1min

Pancake

DemoExerciseReps/SetsHow to/Cues
Half wood chopper10reps
One legged good morning8reps
Standing shoulder wide pancake with interlocked elbows30sec
1 legged pike stretch on back10reps & 10sec hold
1 Legged pancake stretch on back10reps
Runners stretch1min
Side Runners stretch1min
Runners stretch with legs parallel runners stretch with legs parallel pulses 1. Runners Stretch with legs parallel | 2. Runners stretch with legs parallel pulses1. 30sec | 2. 20repsdo both back to back on one side first, then swap
Runners stretch slides8reps
One legged downward dog with elevated toes30sec
v up combi with rope v up combi with block V up combi with rope10repsAlternative: V-up combi with block
Sitting one legged legged pike stretch10reps

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps each sideGo Deep
Deep plie20reps & 10sec hold
Hip Circles on back10reps each side
Half Split Middle Split10reps & 20sec hold
Middle Split Hip Opener10repsGlutes as low as possible
Assisted Middle Split Push Ups with One Knee Bent10reps
Middle split with both knees bent and straight upper body40sec
Middle Split with 1 knee bent & straight upper body1min
Wide straddle with feet elevated on yoga blocks1min
Sitting middle split with elastic behind back crawls Alternative: Sitting middle chair torture Sitting middle split with elastic behind the back crawls10crawlsAlternative: Sitting middle chair torture crawls
Straight to middle split on back12reps
Middle Split hold on back40sec & 10pulsesChoose your progression
Slide raise combi10reps

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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