Middle Splits / Beginner Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/middle-split-beginner/ Workouts with One Weight Fri, 16 Apr 2021 05:56:23 +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 / Beginner Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/middle-split-beginner/ 32 32 Workout Three https://baseblocks.com/beginner-middle-splits-workout-three/?utm_source=rss&utm_medium=rss&utm_campaign=beginner-middle-splits-workout-three Thu, 13 Aug 2020 06:13:08 +0000 https://baseblocks.com/?p=3340 Workout overview Sets 1A. Frog rocks1B. Seated active hip abduction 2 2A. Elevated pigeon2B. Active hip internal rotation 2 3A. Wide squat3B. Pancake side bend 2 D. Side to side squat 1 Warm-up (4 min) 1. Knee circles 10 ea direction 2. Cat-cow 10 reps 3. Supported 980/90 hip swivel 5 ea side 4. Leg […]

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]]> Workout overview
Sets
1A. Frog rocks
1B. Seated active hip abduction		2
2A. Elevated pigeon
2B. Active hip internal rotation 		2
3A. Wide squat
3B. Pancake side bend		2
D. Side to side squat1

Warm-up (4 min)

1. Knee circles10 ea direction
2. Cat-cow10 reps
3. Supported 980/90 hip swivel5 ea side
4. Leg swings 10 ea side
5. Squat to pancake10 reps
1. Perform this superset 2 times back-to-back
Passive StretchActive Stretch
1A. Frog rocks10 rep10 sec
1B. Seated hip abduction10 rep10 sec

1A: Make about 80% of your maximal effort during 10 seconds of active contraction. 1B: If you can lift up your leg more than 30 degrees, you should sit up taller to make it more challenging

1A. Frog rocks: adductors
1B. Seated hip abduction: glutes
2. Perform this superset 2 times back-to-back
Passive stretchActive stretch
2A. Elevated pigeon20 sec5 reps
2B. Hip internal rotation10 reps10 sec

2B. Do not use too strong of a band if you lose a lot of range of motion. Start with the lightest band and work your way up.

2A. Elevated pigeon: glutes
2B. Active hip internal rotation: glutes
3. Perform this superset 2 times back-to-back
Active stretchPassive stretch
3A. Wide squat10 reps15 sec
3B. Pancake side-bend5 reps —

3B. Sit on a block to elevate yourself, if you cannot sit up tall with your chest out

3A. Wide squat
3B. Pancake side bend: adductors
4. Side to side squat: 1 min for 1 set only.

Note: If you need a bit of support to finish your set, try to reduce the support gradually as you make progress

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]]> Workout Two https://baseblocks.com/beginner-middle-splits-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=beginner-middle-splits-workout-two Thu, 13 Aug 2020 06:11:57 +0000 https://baseblocks.com/?p=3338 Workout overview Sets 1A. 90/90 hip swivels1B. Thoracic extension1C. Seated bent leg pancake stretch 2 2A. Standing hip rotation2B. Elevated hamstring stretch3C. Squat hold 2 Warm-up (4 min) 1. Knee circles 10 ea direction 2. Cat-cow 10 reps 3. Supported 980/90 hip swivel 5 ea side 4. Leg swings 10 ea side 5. Squat to […]

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]]> Workout overview
Sets
1A. 90/90 hip swivels
1B. Thoracic extension
1C. Seated bent leg pancake stretch		2
2A. Standing hip rotation
2B. Elevated hamstring stretch
3C. Squat hold		2

Warm-up (4 min)

1. Knee circles10 ea direction
2. Cat-cow10 reps
3. Supported 980/90 hip swivel5 ea side
4. Leg swings 10 ea side
5. Squat to pancake10 reps
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. Seated bent leg pancake stretch30 sec—
1A. 90/90 hip swivel: adductors and glutes
1B. Thoracic extension: thoracic spine
1C. Seated bent-leg pancake stretch: adductors
2. Perform this tri-set 2 times back-to-back
Passive stretchActive stretch
2A. Standing hip rotation5 ea—
2B. Elevated hamstring stretch30 sec—
2C. Squat hold30 sec—

Note: Do not twist your torso or arch your back during 1A.

2A. Standing hip rotation: glutes
2B. Elevated hamstring stretch: hamstrings
2C. Squat hold: adductors

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]]> Workout One https://baseblocks.com/beginner-middle-split-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=beginner-middle-split-workout-one Thu, 13 Aug 2020 06:04:33 +0000 https://baseblocks.com/?p=3335 Workout overview Sets 1A. Supine butterfly1B. Seated active hip abduction 2 2A. Elevated pigeon2B. Active hip internal rotation 2 3A. Cossack squat3B. Seated bent leg pancake stretch 2 4. Horse stance pulses 1 Warm-up (4 min) 1. Knee circles 10 ea direction 2. Cat-cow 10 reps 3. Supported 980/90 hip swivel 5 ea side 4. […]

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]]> Workout overview
Sets
1A. Supine butterfly
1B. Seated active hip abduction		2
2A. Elevated pigeon
2B. Active hip internal rotation 		2
3A. Cossack squat
3B. Seated bent leg pancake stretch		2
4. Horse stance pulses 1

Warm-up (4 min)

1. Knee circles10 ea direction
2. Cat-cow10 reps
3. Supported 980/90 hip swivel5 ea side
4. Leg swings 10 ea side
5. Squat to pancake10 reps
1. Perform this superset 2 times back-to-back
Passive StretchActive Stretch
1A. Supine butterfly (repeat twice)20 sec10 sec
1B. Seated hip abduction10 rep10 sec

1A: Make about 80% of your maximal effort during 10 seconds of active contraction. 1B: If you can lift up your leg more than 30 degrees, you should sit up taller to make it more challenging

1A. Supine butterfly: adductors
1B. Seated hip abduction: glutes
2. Perform this superset 2 times back-to-back
Passive stretchActive stretch
2A. Elevated pigeon20 sec5 reps
2B. Hip internal rotation10 reps10 sec

2B. Do not use too strong of a band if you lose a lot of range of motion. Start with the lightest band and work your way up.

2A. Elevated pigeon: glutes
2B. Active hip internal rotation: glutes
3. Perform this superset 2 times back-to-back
3A. Cossack squat8 ea side
3B. Seated bent leg pancake30 sec

3A. Do 4 reps with your feet flat to target your inner thighs, do 4 reps with your toes facing up to target your hamstrings

3A. Cossack squat
3B. Seated bent leg pancake: adductors
4. Horse stance pulses: 1 min for 1 set only.

Note: Once you get pretty advanced, increase from 5 to 7 steps outwards.

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]]> Day One: Intense (20 min) https://baseblocks.com/intense-session-1-15-min/?utm_source=rss&utm_medium=rss&utm_campaign=intense-session-1-15-min Thu, 14 May 2020 08:30:21 +0000 https://baseblocks.com/?p=2321 Workout overview Sets 1A. Supine butterfly1B. Seated active hip abduction 2 2A. Elevated pigeon2B. Active hip internal rotation 2 3A. Cossack squat3B. Seated bent leg pancake stretch 2 4. Horse stance pulses 1 Pick your workout Choose whether you would like to follow the written workout at your own pace or workout alongside me with […]

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]]> Workout overview
Sets
1A. Supine butterfly
1B. Seated active hip abduction		2
2A. Elevated pigeon
2B. Active hip internal rotation 		2
3A. Cossack squat
3B. Seated bent leg pancake stretch		2
4. Horse stance pulses 1

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 (20 min) https://baseblocks.com/day-two-limbering-15-min/?utm_source=rss&utm_medium=rss&utm_campaign=day-two-limbering-15-min Wed, 13 May 2020 13:06:23 +0000 https://baseblocks.com/?p=2339 Workout overview Sets 1A. 90/90 hip swivels1B. Thoracic extension1C. Seated bent leg pancake stretch 2 2A. Standing hip rotation2B. Elevated hamstring stretch3C. Squat hold 2 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.

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]]> Workout overview
Sets
1A. 90/90 hip swivels
1B. Thoracic extension
1C. Seated bent leg pancake stretch		2
2A. Standing hip rotation
2B. Elevated hamstring stretch
3C. Squat hold		2

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 Three: Intense (20 min) https://baseblocks.com/day-three-intense-15-min/?utm_source=rss&utm_medium=rss&utm_campaign=day-three-intense-15-min Wed, 13 May 2020 08:53:41 +0000 https://baseblocks.com/?p=2334 Workout overview Sets 1A. Frog rocks1B. Seated active hip abduction 2 2A. Elevated pigeon2B. Active hip internal rotation 2 3A. Wide squat3B. Pancake side bend 2 D. Side to side squat 1 Pick your workout Choose whether you would like to follow the written workout at your own pace or workout alongside me with a […]

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]]> Workout overview
Sets
1A. Frog rocks
1B. Seated active hip abduction		2
2A. Elevated pigeon
2B. Active hip internal rotation 		2
3A. Wide squat
3B. Pancake side bend		2
D. Side to side squat1

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-9/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-test-9 Mon, 11 May 2020 23:04:03 +0000 https://baseblocks.com/?p=2354 You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. The cossack squat test Depth Test Beginner Intermediate Hips above 90degrees Calf touching floor Max reps test Beginner Intermediate Advanced < […]

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]]> You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

The cossack squat test
Depth Test
BeginnerIntermediate
Hips above 90degreesCalf touching floor
Max reps test
BeginnerIntermediateAdvanced
< 5 ea side6 – 9 ea side10+ ea side

If you scored intermediate for both depth and max reps, you can try out my intermediate middle split program (coming June 15). Improvements in flexibility vary from person-to-person. If you are still in the beginner range, I recommend repeating this program. During the next cycle, try and perform three sets for each exercise.

BEGINNER: REPEAT THIS PROGRAM
INTERMEDIATE: START INTERMEDIATE MIDDLE SPLITS PROGRAM

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