3 Week - Improve Middle Split & Pancake

Week 3 Day 2

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
Downward Dog30sec
Half Wood Chopper10x
One Legged Good Morning10reps each side
Sitting One Sided Pancake Stretch30sec each side
Laying One Legged Pike Stretch15reps & 15sec hold
Laying one legged pancake stretch15reps & 15sec hold
Runners stretch with parallel leg40sec
Do everything below on one side first. Then repeat on the other
Runners Stretch 30 sec, then rest 5sec
Runners Stretch Foot Pulses15reps, Rest 5sec
Side Runners Stretch30sec, Rest 5sec
Runners Stretch Slides8reps
Do everything above on one side. Then repeat on the other
One Legged Downward Dog40sec
Sitting One legged Pike Stretch10reps
V Up Combi with rope10repsAternative: V Up Combi with Block

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep plie20reps & 10sec hold
Hip Circles on back10reps each side
Half Split Middle Split2sets, 10reps & 10sec holdDo 2x on the same side before changing sides.
Middle Split Hip Opener10reps & 20sec holdGlutes as low as possible
Assisted Middle Split Push Ups with One Knee Bent10reps
1. Middle split both knees bent 2. Middle split both knees bent - arch & round back 3. Middle split both knees bent - lift heels 1. Middle Split both knees bent | 2. Middle Split both knees bent - arch & round back | 3. Middle split both knees bent - lift heels1. 50sec | 2. 20sec | 3. 20sec
Middle Split with 1 knee bent 1min
Middle Split 1min
Assisted Middle Split push ups with one knee bent & straight upper body8reps
Half swimmers to elbows8reps
Straight to middle split on back10reps 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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