Front Splits / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-front-splits-program/ Workouts with One Weight Fri, 16 Apr 2021 06:18:06 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Front Splits / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-front-splits-program/ 32 32 Workout https://baseblocks.com/front-splits-follow-along-video-30-min/?utm_source=rss&utm_medium=rss&utm_campaign=front-splits-follow-along-video-30-min Tue, 04 Aug 2020 08:05:12 +0000 https://baseblocks.com/?p=3272 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises. Remember we want to get into challenging positions, while staying safe. If you feel painful popping or sharp stinging, that’s your bodies way of saying stop. Let’s begin! Workout breakdown Below […]

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]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises. Remember we want to get into challenging positions, while staying safe. If you feel painful popping or sharp stinging, that’s your bodies way of saying stop. Let’s begin!

Workout breakdown

Below is a list of the different exercise progressions we will be using for each of the front splits muscles.

1. CalvesA. Down dog
B. Seated pike calf extensions
2. Hip flexorsA. 90º Hip Flexor, arm up & over
B. Runners lunge
C. Full lunge
D. Back-leg grab
3. HamstringsA. Seated leg straightens
B. Straight leg flex foot rocks
C. Cross body reach
D. Half frog
4.GlutesA. Lying/seated glute stretch
B. Pigeon
5. QuadsA. Lying quads
B. Wall stretch
6. Front Splitsa. Square splits
b. Full splits
C. Bent back leg
D. Oversplits
RETURN TO PROGRAM

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]]> Testing Day https://baseblocks.com/post-program-test-15/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-test-15 Mon, 03 Aug 2020 08:05:51 +0000 https://baseblocks.com/?p=3277 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 – very few people will get to 180º after a single four-week training block. Front splits test Try and keep both legs as straight […]

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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 – very few people will get to 180º after a single four-week training block.

Front splits test
  1. Try and keep both legs as straight as possible.
  2. Try and keep your torso perpendicular to the floor.
  3. You should be able to hold your maximum depth for 5 seconds.
  4. Using your arms or holding onto something is fine for beginners.
  5. Point your toes 🙂
BeginnerIntermediateAdvanced
<120º120º-180º180º
Select your next program
MOBILITY: START INTERMEDIATE MIDDLE SPLITS PROGRAM
STRENGTH: START PISTOL PROGRAM

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