Middle Splits / Advanced Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/advanced-middle-splits-program/ Workouts with One Weight Fri, 16 Apr 2021 06:12:58 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Middle Splits / Advanced Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/advanced-middle-splits-program/ 32 32 Workout Two https://baseblocks.com/adv-splits-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=adv-splits-workout-two Fri, 16 Apr 2021 06:12:56 +0000 https://baseblocks.com/?p=5556 Workout overview Sets 1A. 90/90 hip swivels1B. Thoracic extension1C. Pancake stretch 2 2A. Lying side to side taps2B. Elevated hamstring stretch3C. Wall middle splits 2 Warm-up (5 min) 1. Knee circles 10 ea direction 2. Cat cows 10 reps 3. Supported 90/90 hip swivels 5 ea side 4. Leg swings 10 ea side 5. Squat […]

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]]> Workout overview
Sets
1A. 90/90 hip swivels
1B. Thoracic extension
1C. Pancake stretch		2
2A. Lying side to side taps
2B. Elevated hamstring stretch
3C. Wall middle splits		2

Warm-up (5 min)

1. Knee circles10 ea direction
2. Cat cows 10 reps
3. Supported 90/90 hip swivels5 ea side
4. Leg swings 10 ea side
5. Squat to pancake 10 reps
6. Wall middle splits60 sec
1. Perform this tri-set 2 times back-to-back
Passive stretchActive stretch
1A. 90/90 hip swivel5 ea—
1B. Thoracic extension (repeat twice)20 sec10 sec
1C. Pancake stretch30 sec—
1A. 90/90 hip swivel: actively spread legs as wide as possible
1B. Thoracic extension: try not to let your chest drop when you transition from passive stretch to active hold
1C. Pancake stretch: make yourself as comfortable as possible using your hands/elbows/StrongBlocks
2. Perform this tri-set 2 times back-to-back
Passive stretchActive stretch
2A. Lying side to side taps—10 ea
2B. Elevated hamstring stretch30 sec—
2C. Wall middle splits60 sec—
2A. Lying side to side taps: actively spread your legs as wide as possible
2B. Elevated hamstring stretch
2C. Wall middle splits: try and relax as much as possible
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

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]]> Workout One https://baseblocks.com/advanced-middle-splits-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=advanced-middle-splits-workout-one Mon, 03 Aug 2020 06:02:15 +0000 https://baseblocks.com/?p=3184 Workout overview Sets 1A. Cossack squat IR1B. Seated hip abduction 2 2A. Pancake roll throughs2B. Lying hip internal rotation 2 3A. Middle splits get up3B. Supine band hip abduction 2 4. Middle splits contractions 1 Warm-up (5 min) 1. 90/90 hip swivel 5 ea 2. Single leg good morning 5 reps + 10 secs 3. […]

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]]> Workout overview
Sets
1A. Cossack squat IR
1B. Seated hip abduction		2
2A. Pancake roll throughs
2B. Lying hip internal rotation		2
3A. Middle splits get up
3B. Supine band hip abduction		2
4. Middle splits contractions1

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. Cossack squat IR
1B. Seated hip abduction: the goal is to keep your upper body as upright as possible. Ankle weights optional
RepsDuration
1A. Cossack squat IR7 reps—
1B. Seated hip abduction10 reps10 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
RepsDuration
2A. Lying hip internal rotation10 reps10 secs
2B. Pancake roll throughs5 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
RepsDuration
3A. Middle splits get-up5 reps—
3B. Supine band hip abduction10 reps10 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

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]]> Day One: Intense (30 min) https://baseblocks.com/day-one-intense-30-min/?utm_source=rss&utm_medium=rss&utm_campaign=day-one-intense-30-min Sat, 01 Aug 2020 06:13:19 +0000 https://baseblocks.com/?p=3182 Workout overview Sets 1A. Cossack squat IR1B. Seated hip abduction 2 2A. Pancake roll throughs2B. Lying hip internal rotation 2 3A. Middle splits get up3B. Supine band hip abduction 2 4. Middle splits contractions 1 Pick your workout Choose whether you would like to follow the written workout at your own pace or workout alongside […]

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]]> Workout overview
Sets
1A. Cossack squat IR
1B. Seated hip abduction		2
2A. Pancake roll throughs
2B. Lying hip internal rotation		2
3A. Middle splits get up
3B. Supine band hip abduction		2
4. Middle splits contractions1

Pick your workout

Choose whether you would like to follow the written workout at your own pace or workout alongside me with a follow-along video.

WRITTEN WORKOUT: AT YOUR OWN PACE
FOLLOW-ALONG VIDEO: WORKOUT WITH DAN

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]]> Day Two: Limbering (30 min) https://baseblocks.com/day-two-limbering-30-min/?utm_source=rss&utm_medium=rss&utm_campaign=day-two-limbering-30-min Fri, 31 Jul 2020 06:21:54 +0000 https://baseblocks.com/?p=3197 Workout overview Sets 1A. Supine band hip abduction1B. Prone wall middle splits 2 2A. Single-leg good morning (with bands)2B. Side to side squats (weighted) 2 3A. Pancake side bend twist (weighted)3B. Elevated pigeon 2 4. Pancake 1 Pick your workout Choose whether you would like to follow the written workout at your own pace or […]

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]]> Workout overview
Sets
1A. Supine band hip abduction
1B. Prone wall middle splits		2
2A. Single-leg good morning (with bands)
2B. Side to side squats (weighted)		2
3A. Pancake side bend twist (weighted)
3B. Elevated pigeon		2
4. Pancake1

Pick your workout

Choose whether you would like to follow the written workout at your own pace or workout alongside me with a follow-along video.

WRITTEN WORKOUT: AT YOUR OWN PACE
FOLLOW-ALONG VIDEO: WORKOUT WITH DAN

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]]> Testing Day https://baseblocks.com/post-program-test-14/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-test-14 Wed, 29 Jul 2020 07:02:27 +0000 https://baseblocks.com/?p=3207 You’re almost there! It’s time to repeat the middle splits test. Try and measure the width to keep your score objective. Flexibility is a game of millimetres – the last part of the middle splits often takes the longest! The middle splits test Beginner Intermediate Advanced Above 130º 130 – 150º Past 150º Select your […]

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]]> You’re almost there! It’s time to repeat the middle splits test. Try and measure the width to keep your score objective. Flexibility is a game of millimetres – the last part of the middle splits often takes the longest!

The middle splits test
BeginnerIntermediateAdvanced
Above 130º130 – 150ºPast 150º
Select your next program based on how you scored.
INTERMEDIATE: REPEAT THIS PROGRAM
ADVANCED: START THE PISTOL PROGRAM

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