3 Week - Improve Middle Split & Pancake

Week 3 Day 1

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
High Knees1min


DemoExerciseReps/SetsHow to/Cues
Standing Pancake stretch with interlocked elbows30sec
Standing pancake stretch with interlocked elbows and feet turned inwards30sec
Half Wood Chopper 10reps
Laying one legged hamstring stretch2sets, 10reps & 10sec hold
Runners Stretch40sec
Side Runners Stretch40sec
Runners stretch with parallel leg40sec
Runners stretch slides10reps
Downward dog40sec
Sitting one legged pike stretch10reps & 10sec hold

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps each sideGo Deep
Deep plie20reps & 10sec hold
Hip Circles on back10reps each side
Frog Combi on Back10reps
1 legged frog pulls on stomach10reps
Middle Split Hip Opener10reps & 20sec holdGlutes as low as possible
Assisted Middle Split Push Ups with One Knee Bent13reps
Middle split with both knees bent and straight upper body30sec & 30sec active
Middle split with both knees bent - heel lifts40sec
Middle Split with 1 knee bent & straight upper body1min
Middle Split 1min
Half swimmers to elbows8reps
Middle Split Kicks on back10reps
1. Urinating dog with bent leg | 2. Urinating dog with straight leg10reps each

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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