THE INTERMEDIATE MIDDLE SPLITS PROGRAM

Overview

Program GoalHalfway down middle splits
Delivery FormatVideo follow-along or written workouts
Experience LevelCossack squat
Program DurationFour weeks
Training FrequencyThree per week
EquipmentStrongBlocks
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
MondayStrengthWorkout One (Intense Day)
TuesdayStrength
WednesdayWorkout Two (Limbering Day)
ThursdayStrength
Friday StrengthWorkout Three (Intense Day)
Saturday

Baseline testing

Prerequisite: the Cossack squat
Hips above 90degreesCalf touching floor
Go to Beginner Middle-Splits ProgramStart middle-splits test (below)
The middle splits test
BeginnerIntermediateAdvanced
Above 130º130 – 150ºPast 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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