Advanced Middle Splits Workout Two

Warm-up (5 min)

1. 90/90 hip swivel5 ea
2. Single leg good morning5 reps + 10 secs
3. Wide squat10 reps
4. Elevated pigeon45 secs
5. Side to side squat8 reps
6. Pancake side to side taps1 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
RepsDuration
1A. Supine band hip abduction10 reps10 secs
1B. Prone wall middle splits60 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
RepsDuration
2A. Single-leg good morning (with bands)5 reps10 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 pigeon45 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

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