Middle Splits / Intermediate - WORKOUT TWO - BASEBLOCKS DIGITAL

Workout overview

Exercise	Sets	Rest
1A. 90/90 hip swivels	2
1B. Thoracic extension	2
1C. Pancake stretch	2	No rest
2A. Lying side to side taps	2
2B. Elevated hamstring stretch	2
3C. Wall middle splits	2	No rest

Equipment needed: StrongBlocks optional

Warm-up

Exercise	Reps/Duration
1. Knee circles	10 reps ea direction
2. Cat cow	10 reps
3. Supported 90/90 hip swivels	5 reps ea side
4. Leg swings	10 reps ea side
5. Squat to pancake	10 reps
6. Wall middle splits	60 secs

1A. 90/90 hip swivel

1B. Thoracic extension

1C. Pancake stretch

1. Perform 2 rounds without any rest

Exercise	I. Passive stretch	II. Active stretch
1A. 90/90 hip swivel	5 reps ea	X
1B. Thoracic extension (repeat twice)	20 secs	10 secs
1C. Pancake stretch	30 secs	X

1A. 90/90 hip swivel

1B. Thoracic extension

1C. Pancake stretch

1A. 90/90 hip swivel

1B. Thoracic extension

1C. Pancake stretch

2. Perform 2 rounds without any rest

Exercise	Reps/Duration
2A. Lying side to side taps	10 reps ea
2B. Elevated hamstring stretch	30 secs
2C. Wall middle splits	60 secs

1A. 90/90 hip swivel

1B. Thoracic extension

1C. Pancake stretch