Overview
| Program Goal | Halfway down middle splits |
| Delivery Format | Video follow-along or written workouts |
| Experience Level | Cossack squat |
| Program Duration | Four weeks |
| Training Frequency | Three per week |
| Equipment | StrongBlocks Bench Mini-bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
| Workout One (25 mins) | Workout Two (25 mins) | Workout Three (25 mins) |
| 1A. Elevated cossack squat 1B. Seated hip abduction 2A. Elevated pigeon 2B. Lying hip internal rotation 3A. Middle splits contractions 3B. Pancake side bend twist 4. Horse stance pulses | 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 | 1A. Elevated cossack squat 1B. Seated hip abduction 2A. Elevated pigeon 2B. Lying hip internal rotation 3A. Middle splits contractions 3B. Pancake side bend twist 4. Horse stance pulses |
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 | Workout Two (Limbering Day) | |
| Thursday | Strength | |
| Friday | Strength | Workout Three (Intense Day) |
| Saturday |
Baseline testing
Prerequisite: the Cossack squat
| Hips above 90degrees | Calf touching floor |
| Go to Beginner Middle-Splits Program | Start middle-splits test (below) |
The middle splits test
| Beginner | Intermediate | Advanced |
| Above 130º | 130 – 150º | Past 150º |
*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.
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