Name: Playbook - Carissa Wong - Front splits drills
Uploaded: 2023-07-18T03:32:15.597Z
Duration: 30 min
Description: Front splits drills

Shelah

Another intense but really a good opening of the splits

Joshua

Perfect, got a long ways to go but this is a positive step forward in the right direction.

Kellin Bray

This workout features moves that will open your back, hip flexors, hips, and hamstrings to help you get into a front split.

Start on your hands and knees
Hands and shoulders aligned
Knees and hips aligned
Roll shoulders back, push hips back, push chest forward, squeeze shoulder blades together, and look up (inhale)
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)

Cat cow

Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Raise opposite hand up
Arch your back and push chest forward
Hunch back and bring elbow to knee
Repeat on other side

Bird dog

Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Raise opposite hand up
Arch your back and push chest forward
Repeat on other side

2-limbed cow pose

Engage core and keep a flat back
Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Tap floor with foot and kick up
Use energy to kick, but don’t jerk up 
Repeat on other side

Tabletop leg kicks

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings

Downward dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings
Lift one leg back and up
Straight leg and square hips (pelvis facing the floor)
Bend knee and reach knee to ceiling as you reach foot to opposite side 
Press opposite shoulder down and revolve chest to lifted leg’s side

3-limbed downward dog (hip opening)

Front knee and ankle in a line
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground 
Repeat on other side

Low lunge

Front knee and ankle in a line
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Hands on hips or hands on front knee to push more weight into back leg 
Repeat on other side

Low lunge variation

Back knee and ankle in a line
Front knee as straight as possible
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Pull chest towards front foot 
Repeat on other side

Half split

Front knee and ankle in a line
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Straighten front knee and push hips back
Keep hips squared 
Repeat on other side

Low lunge to half split

Front foot slightly forward and out to the side
Foot turned 45 degrees out
Keep pressing toes into floor
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Rock side to side (focus on pushing more weight to front hip) 
Repeat on other side

Lizard pose rocks

Front foot slightly forward and out to the side
Foot turned 45 degrees out
Keep pressing toes into floor
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Focus on pushing more weight to front hip
Drop elbows to deepen stretch
Repeat on other side

Lizard pose

Kneel down
Reach hands forward
Forehead resting on floor
Hips resting on heels
Tight knees = sit on block
Tight hips = knees further apart
Tight back = head resting on block

Child’s pose

Square hips (both hips facing forward, pull front hip back and back hip forward)
Keep hips slightly off the ground
Place hands on floor or prop (blocks/books)
Hold here and slowly deepen to full front split
Repeat on other side

3/4 split

Square hips (both hips facing forward, pull front hip back and back hip forward)
Stay up straight, lean forward, or fold forward 
Lean forward = more front leg hamstring
Stay upright = more back leg hip flexor 
Repeat on other side

Front split

Front splits drills

This session is the missing stretch to getting my hips open

Hip openers

A bit more challenging especially because I have Uber tight hips but it helps

Instructions are not very clear, I did not do one exercise because I just did not understand what to do.

Front splits drills

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