Short Class 11: Middle Splits
Skill Classes
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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 Skill Classes
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Short Class 21: Pushup Mobility
Another skill based class. In this class we'll work on developing the perquisite joint mobility to help improve your pushup, and chest dips.
Equipment Needed: Yoga Blocks
Time Markers:
0:20 CARs (warm up)
4:36 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base)
12:50 Shoulder Extension ... -
Short Class 27: Front Splits
This is a skill based class for those who want to improve their front split.
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 45: Pull-up Mobility
This class is for everyone trying to level up their pull-up skills
Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).
Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups.
After that we’ll go into a...
