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.

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