Middle Splits / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/middle-split-intermediate/ Workouts with One Weight Fri, 16 Apr 2021 06:06:41 +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 / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/middle-split-intermediate/ 32 32 Workout Three https://baseblocks.com/middle-split-workout-three/?utm_source=rss&utm_medium=rss&utm_campaign=middle-split-workout-three Mon, 03 Aug 2020 03:59:58 +0000 https://baseblocks.com/?p=3154 Workout overview Sets 1A. Elevated cossack squat1B. Seated hip abduction 2 2A. Elevated pigeon2B. Lying hip internal rotation 2 3A. Middle splits contractions3B. Pancake side bend twist 2 4. Horse stance pulses 1 Warm-up (5 min) 1. Knee circles 10 ea direction 2. Cat cows 10 reps 3. Supported 90/90 hip swivels 5 ea side […]

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]]> Workout overview
Sets
1A. Elevated cossack squat
1B. Seated hip abduction		2
2A. Elevated pigeon
2B. Lying hip internal rotation		2
3A. Middle splits contractions
3B. Pancake side bend twist		2
4. Horse stance pulses 1

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 superset 2 times back-to-back
Active stretchPassive stretch
1A. Elevated cossack squat8 reps—
1B. Seated hip abduction10 reps15 sec
1A. Elevated cossack squat: the higher the leg, the harder it will be. Make sure knees and toes face the same direction.
1B. Seated hip abduction: the goal is to keep your upper body as upright as possible.
2. Perform this superset 2 times back-to-back
Passive stretchActive stretch
2A. Elevated pigeon20 sec5 reps
2B. Hip internal rotation10 reps10 sec
2A. Elevated pigeon: as you lift your chest up, press your front leg down HARD for a more intense stretch.
2B. Active hip internal rotation: do not use a band that hinders your range of motion. Start with low resistance and work your way up.
3. Perform this superset 2 times back-to-back
Active StretchPassive Stretch
3A. Middle split contractions3 x 10 sec contractions10 sec
3B. Pancake side bend twist5 reps
3A.Middle split contractions: try to go deeper each contraction.
3B. Pancake side bend twist: try to go both downwards and sidewards for a deeper stretch.
4. Horse stance pulses (7-steps): 1 min for 1 set only.
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 Two https://baseblocks.com/middle-split-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=middle-split-workout-two Mon, 03 Aug 2020 03:57:11 +0000 https://baseblocks.com/?p=3141 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/middle-split-workout/?utm_source=rss&utm_medium=rss&utm_campaign=middle-split-workout Mon, 03 Aug 2020 03:45:07 +0000 https://baseblocks.com/?p=3140 Workout overview Sets 1A. Elevated cossack squat1B. Seated hip abduction 2 2A. Elevated pigeon2B. Lying hip internal rotation 2 3A. Middle splits contractions3B. Pancake side bend twist 2 4. Horse stance pulses 1 Warm-up (5 min) 1. Knee circles 10 ea direction 2. Cat cows 10 reps 3. Supported 90/90 hip swivels 5 ea side […]

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]]> Workout overview
Sets
1A. Elevated cossack squat
1B. Seated hip abduction		2
2A. Elevated pigeon
2B. Lying hip internal rotation		2
3A. Middle splits contractions
3B. Pancake side bend twist		2
4. Horse stance pulses 1

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 superset 2 times back-to-back
Active stretchPassive stretch
1A. Elevated cossack squat8 reps—
1B. Seated hip abduction10 reps15 sec
1A. Elevated cossack squat: the higher the leg, the harder it will be. Make sure knees and toes face the same direction.
1B. Seated hip abduction: the goal is to keep your upper body as upright as possible.
2. Perform this superset 2 times back-to-back
Passive stretchActive stretch
2A. Elevated pigeon20 sec5 reps
2B. Hip internal rotation10 reps10 sec
2A. Elevated pigeon: as you lift your chest up, press your front leg down HARD for a more intense stretch.
2B. Active hip internal rotation: do not use a band that hinders your range of motion. Start with low resistance and work your way up.
3. Perform this superset 2 times back-to-back
Active StretchPassive Stretch
3A. Middle split contractions3 x 10 sec contractions10 sec
3B. Pancake side bend twist5 reps
3A.Middle split contractions: try to go deeper each contraction.
3B. Pancake side bend twist: try to go both downwards and sidewards for a deeper stretch.
4. Horse stance pulses (7-steps): 1 min for 1 set only.
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 (25 min) https://baseblocks.com/day-one-intense-15-min/?utm_source=rss&utm_medium=rss&utm_campaign=day-one-intense-15-min Thu, 11 Jun 2020 06:01:58 +0000 https://baseblocks.com/?p=2592 Workout overview Sets 1A. Elevated cossack squat1B. Seated hip abduction 2 2A. Elevated pigeon2B. Lying hip internal rotation 2 3A. Middle splits contractions3B. Pancake side bend twist 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. Elevated cossack squat
1B. Seated hip abduction		2
2A. Elevated pigeon
2B. Lying hip internal rotation		2
3A. Middle splits contractions
3B. Pancake side bend twist		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 (25 min) https://baseblocks.com/day-two-limbering-20-min/?utm_source=rss&utm_medium=rss&utm_campaign=day-two-limbering-20-min Wed, 10 Jun 2020 06:53:22 +0000 https://baseblocks.com/?p=2599 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 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. Pancake stretch		2
2A. Lying side to side taps
2B. Elevated hamstring stretch
3C. Wall middle splits		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 (25 min) https://baseblocks.com/day-three-intense-15-min-2/?utm_source=rss&utm_medium=rss&utm_campaign=day-three-intense-15-min-2 Tue, 09 Jun 2020 06:10:13 +0000 https://baseblocks.com/?p=2597 Workout overview Sets 1A. Elevated cossack squat1B. Seated hip abduction 2 2A. Elevated pigeon2B. Lying hip internal rotation 2 3A. Middle splits contractions3B. Pancake side bend twist 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. Elevated cossack squat
1B. Seated hip abduction		2
2A. Elevated pigeon
2B. Lying hip internal rotation		2
3A. Middle splits contractions
3B. Pancake side bend twist		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

The post Day Three: Intense (25 min) appeared first on BASEBLOCKS DIGITAL.

]]> Testing Day https://baseblocks.com/post-program-test-10/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-test-10 Mon, 08 Jun 2020 07:05:06 +0000 https://baseblocks.com/?p=2608 You’re almost there! It’s time to repeat the front splits (on both sides). Try and take a photo (or video) again to compare your performance. Flexibility is a game of millimetres – not everyone will get to 130º after a single four-week training block. The middle splits test Beginner Intermediate Advanced Above 130º 130 – […]

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]]> You’re almost there! It’s time to repeat the front splits (on both sides). Try and take a photo (or video) again to compare your performance. Flexibility is a game of millimetres – not everyone will get to 130º after a single four-week training block.

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

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