Advanced Middle Splits Workout Three

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. Cossack squat IR

1B. Seated hip abduction: the goal is to keep your upper body as upright as possible. Ankle weights optional

	Active stretch	Passive stretch
1A. Cossack squat IR	7 reps	—
1B. Seated hip abduction	10 reps	10 sec

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

2A. Lying hip internal rotation: the band strength should not inhibit your range of motion

2B. Pancake roll throughs: try to keep your hips as low to the ground as possible

	Active Stretch	Passive Stretch
2A. Lying hip internal rotation	10 reps	10 secs
2B. Pancake roll throughs	5 reps	—

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

3A.Middle splits get-up: knees, hips and ankles should stay in a straight line

3B. Supine band hip abduction: band strength should not inhibit range of motion

	Active Stretch	Passive Stretch
3A. Middle splits get-up	5 reps	—
3B. Supine band hip abduction	10 reps	10 secs

4. Middle splits contractions: perform this once. 10 sec contractions three times, followed by 10 sec hold

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.