Overview
| Program Goal | Middle splits |
| Delivery Format | Video follow-along or written workouts |
| Experience Level | Halfway down middle splits |
| Program Duration | Four weeks |
| Training Frequency | Twice per week |
| Equipment | StrongBlocks Bench/chair Mini-bands Resistance bands |
Workout overview
| Workout One (25 mins) | Workout Two (25 mins) |
| 1A. Cossack squat IR 1B. Seated hip abduction 2A. Pancake roll throughs 2B. Lying hip internal rotation 3A. Middle splits get up 3B. Supine band hip abduction 4. Middle splits contractions | 1A. 90/90 hip swivels 1B. Thoracic extension 1C. Pancake stretch 2A. Lying side to side taps 2B. Elevated hamstring stretch 3C. Wall middle splits |
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a strength program.
| Sunday | ||
| Monday | Strength | Workout One (Intense Day) |
| Tuesday | Strength | |
| Wednesday | ||
| Thursday | Strength | Workout Two (Limbering Day) |
| Friday | Strength | |
| Saturday |
Baseline testing
We’ll see the lowest position you can hold your middle splits for five seconds
| Beginner | Intermediate | Advanced |
| Above 130º | 130 – 150º | Past 150º |
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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