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3 Week - Improve Middle Split & Pancake

Week 3 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 Jacks1min 30sec
High Knees1min 30sec

Pancake

DemoExerciseReps/SetsHow to/Cues
Alternating Downward Dog Releve30sec
Half Wood Chopper10x
Standing Pike Steps10reps each side
Laying One Legged Pike Stretch15reps & 20sec hold
Laying one legged pancake stretch15reps & 20sec hold
Do everything below on one side first. Then repeat on the other
Runners Stretch 1min
Side Runners Stretch 1min
Runners Stretch With parallel leg40sec
Back leaning sided runners stretch with elevated foot40sec
Runners Stretch Slides10reps
Do everything above on one side. Then repeat on the other
Walking downward dog10reps per leg
Standing pike stretch with elevated toes30sec
Sitting One legged Pike Stretch10reps & 10sec hold
V-Up Combi with elastic Alternative: V Up Combi with block V Up Combi with elastic10repsAternative: V Up Combi with Block

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10reps
Deep plie20reps & 10sec hold
Low lunges with inward hip rotation8reps each side
Hip Circles on back10reps each side
Half Split Middle Split1set, 10reps & 120sec holdDo 2x on the same side before changing sides.
Middle Split Hip Opener10reps & 10sec 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 - with straight upper back 1. Middle Split both knees bent |2. Middle split both knees bent - straight upper back1min | 2. 30sec
Wide straddle with elevated heels40sec
Middle Split with 1 knee bent 1min
Middle Split 1min 20sec
Sitting middle split with elastic behind back at wall Alternative: Chair torture Sitting middle split with elastic behind back at wall40secAlternative: Chair Torture
Slide and raise combi10reps
Straight to middle split on back12reps 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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