Workout overview

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a strength program.

Baseline testing

We’ll see the lowest position you can hold your middle splits for five seconds

Note: if you scored as a beginner, I recommend starting with my Intermediate Middle Splits Program.

Game-changer

The last part of the middle splits, going from 150 degrees to the floor, takes the longest and is the most uncomfortable. Here, small changes in depth are very hard to detect and it is common to avoid going further due to the physical discomfort (we are creatures of comfort). I.e. if you should be holding the exercise at 150 degrees, you may hold it at 145 degrees without realising.

For this reason, the use of measuring your depth objectively becomes useful. An example would be keeping one foot in the same position (against a wall) and using something to measure the distance your second foot is from the wall. In the photo below I’m using a tape measure (the edge of a yoga mat may also work). This setup would be useful for exercises such as middle splits contractions, middle splits get-ups and even the middle splits test.

The post THE ADVANCED MIDDLE SPLITS PROGRAM appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a strength program.

Baseline testing

Prerequisite: the Cossack squat

The middle splits test

*The scores refer to the angle between your legs

Game-changer

There are different types of flexibility. Passive flexibility uses external forces to get to a muscle’s end range of motion. Here, muscles are generally relaxed. Active flexibility requires contracting our muscles to explore a deeper range of motion. Here, we need to contract the opposing muscle to the stretching muscle.

Passive flexibility outperforms active flexibility. That is, we can get into a deeper range of motion with the assistance of external forces. The goal of this program is to bridge the gap between passive and active flexibility. I.e. we want to get to a deep range of motion using our muscles, not gravity/external forces. This will increase our performance and decrease our risk of injury.

The post THE INTERMEDIATE MIDDLE SPLITS PROGRAM appeared first on BASEBLOCKS DIGITAL.

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout Overview

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a strength program.

Baseline testing

The cossack squat

You’ll be doing two tests; one for depth and one for max reps. I recommend NOT warming up before performing this test.

Depth Test

Max reps test

Note: If you could get to the bottom of a Cossack squat and you can perform 10 reps on each side, start my Intermediate Middle Splits Program.

Game-changer

Being able to perform a wide middle splits is important during calisthenics exercises. For example, a person with limited flexibility will have a harder time trying to learn the press handstand where flexibility is crucial. Furthermore, one with wider straddle flexibility will make the lever based movement much easier, such as the straddle planche, in comparison to the person with limited flexibility.

The post THE BEGINNER MIDDLE SPLITS PROGRAM appeared first on BASEBLOCKS DIGITAL.