Advanced Middle Splits Workout Two

Warm-up (5 min)

1. 90/90 hip swivel	5 ea
2. Single leg good morning	5 reps + 10 secs
3. Wide squat	10 reps
4. Elevated pigeon	45 secs
5. Side to side squat	8 reps
6. Pancake side to side taps	1 min

1. Perform this superset 2 times back-to-back

1A. Supine band hip abduction: band strength should not inhibit range of motion

1B. Prone wall middle splits: actively push your hips towards the wall

	Reps	Duration
1A. Supine band hip abduction	10 reps	10 secs
1B. Prone wall middle splits	—	60 sec

2. Perform this superset 2 times back-to-back

2A. Single-leg good mornings (with bands)

2B. Side to side squat (weighted): stay as low to the floor as possible

	Reps	Duration
2A. Single-leg good morning (with bands)	5 reps	10 secs
2B. Side to side squats (weighted)	6 reps	—

3. Perform this superset 2 times back-to-back

3A. Pancake side bend twist (weighted): reach forward/keep your body ‘long’ as you go downwards

3B. Elevated pigeon: you can lean diagonally to increase the stretch intensity

3A. Pancake side bend twist (weighted)	5 ea side
3B. Elevated pigeon	45 secs

4. Pancake: 1 min for 1 set only

Try and go deeper after each contraction. Use a tape measure to track progress.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

About Me

Dan Jeong

Dan is a former track and field runner, breakdancer, and Marine Corps officer. Obsessed with getting his body stronger, faster and more mobile, he turned to calisthenics training and quickly fell in love with it. He is the founder of WSUG (short for wassup guys), and currently one of the leading calisthenics and mobility coaches in South Korea.