Short Class 11: Middle Splits
3 classes per week
•
31m
This class is tailored towards those who want to improve their middle split, which is a skill that many aspire towards.
Equipment Needed: Yoga Blocks.
Time Markers:
0:16 CARs (warm up)
7:30 Hip Abduction PAILs/RAILs (Middle Split Base)
19:25 Hip Lift Offs (Middle Split Base)
23:11 Hip Lift Offs + Hovers (Middle Split Base)
26:03 Finishing CARs
With the middle splits it's all about time under tension, consistency, and progressive overload. It's also about teaching the nervous system how to produce force at these end-ranges.
If the middle splits is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. After doing this class consistently 2x a week for 4-8 weeks, you can start doing this class 3x a week if desired. Progressively building up the overall workload towards achieving this skill. Though 2x a week should net some very good gains after some consistent training.
I hope you enjoy the butter!
Up Next in 3 classes per week
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Equipment Needed: Yoga Blocks. Tennis Ball (optional)
Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flex... -
Short Class 35: Spinal Flexion (Lumba...
Spinal Flexion Gains - Low Back Focus
Equipment Needed: A chair or bench to sit on. Slant board and resistance band are optional.
Time Markers:
0:20 CARs (warm up)
7:00 Roll Ups (Supine Base)
9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
10:40 Spinal Flexion PAILs/RAILs (Seated Base)
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Short Class 50: Hip ER
This will be a single joint focused class, featuring Hip External Rotation.
Equipment Needed: Yoga blocks (depending on your current mobility).
Rotation is king when it comes to the hips, so if you struggle with rotational mobility, specifically in ER, this class will be great for you. I wanted...
