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3 Week - Improve Middle Split & Pancake

Week 3 Day 4

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 Releve20reps
Half Wood Chopper10x
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 30sec
Side Runners Stretch 30sec
Runners Stretch Slides8reps
Do the exercises above on one side first, the repeat on the other
Back leaning sided runners stretch with elevated foot40sec
1. Runners stretch with parallel leg 2. Runners stretch with parallel leg foot pulses 1. Runners stretch with parallel leg | 2. Runners stretch with parallel leg foot pulses1. 40sec | 2. 15reps
One legged downward dog hold40sec
Sitting One legged Pike Stretch10reps
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
Hip Circles on back10reps each side
Frog combi on back10reps
1 legged frog pulls on stomach10reps on each sideDo 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
Diamond Frog40sec
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 - round and arch1min & 30sec active | 2. 40sec
Elevated hip opener10reps
Middle Split with 1 knee bent 1min
Middle split one leg bent, elevated bent knee and straight upper body Alternative: Middle split one leg bent and upper body straight Middle Split one leg bent, elevated bent knee and straight upper body 40secMiddle split one leg bent and upper body straight
Wide straddle with elevated heels1min 30sec
Middle Split1min
Assisted middle split push ups10reps
Half swimmers to elbows10reps

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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