3 Week - Improve Middle Split & Pancake

Week 3 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 Jacks1min 30sec
High Knees1min 30sec


DemoExerciseReps/SetsHow to/Cues
Alternating Downward Dog Releve12reps each side
Half Wood Chopper10x
Standing Pike Steps10x 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 50sec
Side Runners Stretch 50sec
1. Runners stretch with parallel leg 2. Runners stretch with parallel foot pulses 1. Runners Stretch with parallel leg | 2. Runners stretch with parallel leg foot pulses1. 30sec | 2. 10reps
Do the exercises above on one side first, the repeat on the other
Back leaning sided runners stretch with elevated foot40sec
Runners stretch slides8reps
Walking one legged downward dog10reps each side
Walking Pancake20reps
Pike stretch at wall with yoga block40sec
Sitting One legged pike stretch10reps

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Side Lunges10repsGo as deep as possible
Deep plie20reps & 10sec hold
Hip Circles on back10reps each side
Half Split Middle split10reps & 20sec hold
Middle Split Hip Opener10reps & 20sec holdGlutes as low as possible
Elevated Hip Openers6reps
Assisted Middle Split Push Ups with One Knee Bent10reps
Middle Split both knees bent 1min & 30sec active
Middle Split with 1 knee bent 1min
Middle Split one leg bent and straight upper body 40sec
Wide straddle with elevated heels1min 30sec
Middle Split1min
Slide and raise combi10sec
Middle Split1in 30sec
Half swimmers to elbows8reps
Middle Split Kicks10reps
Middle Split Push Ups8repsAlternative: Middle split push ups with hands on hips or assisted middle split push ups

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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