Middle Splits / Advanced - Workout One - BASEBLOCKS DIGITAL

Workout overview

Exercise	Sets	Rest
1A. Cossack squat internal rotation	2
1B. Seated hip abduction	2	No rest
2A. Pancake roll throughs	2
2B. Lying hip internal rotation	2	No rest
3A. Middle splits get-up	2
3B. Supine band hip abduction	2	No rest
4. Middle splits contractions	1

Equipment needed: glute bands

Warm-up

Exercise	Reps/Duration
1. 90/90 hip swivel	5 reps ea side
2. Single-leg good morning	5 reps + 10 secs
3. Wide squat	10 reps
4. Elevated pigeon	45 secs ea side
5. Side to side squat	8 reps
6. Pancake side to side taps	1 round

1A. Cossack squat internal rotation

1B. Seated hip abduction

1. Perform this superset for 2 sets without rest

Exercise	I. Active stretch	II. Passive stretch
1A. Cossack squat internal rotation	7 reps	X
1B. Seated hip abduction	10 reps	10 secs

1A. Cossack squat internal rotation

1B. Seated hip abduction

2A. Lying hip internal rotation

2B. Pancake roll throughs

2. Perform this superset for 2 sets without rest

Exercise	I. Active stretch	II. Passive stretch
2A. Lying hip internal rotation	10 reps	10 secs
2B. Pancake roll throughs	5 reps	X

2A. Lying hip internal rotation

2B. Pancake roll throughs

3A. Middle splits get-up

2B. Pancake roll throughs

3. Perform this superset for 2 sets without rest

Exercise	I. Active stretch	II. Passive stretch
3A. Middle splits get-up	5 reps	X
3B. Pancake roll throughs	10 reps	10 secs

3A. Middle splits get-up

2B. Pancake roll throughs

4. Middle splits contractions
Perform 1 set only

Type of stretch	Reps/duration
A. 10-sec contractions	3 reps
B. Static hold	10 secs