Name: Playbook - Carissa Wong - Side splits drills
Uploaded: 2023-07-18T03:32:15.593Z
Duration: 30 min
Description: Side splits drills

Joshua

This workout will prep you for side splits.

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)
Keep arched shape as you reach hips to heels
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)
Keep hunched shape as you shift shoulders back over wrists

Spinal waves: dynamic 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

Engage core and keep back flat
Lift leg back and up
Bend knee
Bring knee to chest, reach out to the side, lift leg back up
Draw big circles with your knee 
Repeat on other side

Tabletop hip circles (clockwise)

Engage core and keep back flat
Lift leg back and up
Bend knee
Lift leg back up, reach out to the side, bring knee to chest
Draw big circles with your knee 
Repeat on other side

Tabletop leg circles (anti clockwise)

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

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
Straighten front knee and push hips back
Keep hips squared

Low lunge to half split

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

Half split

Feet further than hip width
Squat down as low as you can
Use elbows to push knees apart
Rock side to side to ease into pose

Low wide yogi squat rocks

Low wide yogi squat

Squat to the side as low as you can
One knee bent and one knee straight
Try to keep heels down (can move foot forward to assist)
Reach hips as close to the floor as possible
Move side to side while staying low

Low side lunge switches

Squat to the side as low as you can
One knee bent and one knee straight
Try to keep heels down (can move foot forward to assist)
Reach hips as close to the floor as possible

Low side lunge

This goes deep in the inner thighs
Start by bending one knee to 90-degrees
Place the opposite foot in line with the knee
Slide your foot out as far as you can
Do not arch your back 
Tuck in your tailbone and hunch or keep a neutral spine

Half frog pose

Deep inner thigh stretch
Start by bending both knees and keeping them in a line
Slide them away from each other
Keep your knees in a 90-degree ankle so your feet are behind your knees
Don’t arch your back
Tuck in your tailbone to hunch or keep a neutral spine

Frog pose

Start in your max side split
Sit up straight to lengthen spine 
Option to bend forward
Walk hands forward and fold forward
Focus on chest forward rather than stomach down

Side split

Side 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.

Zuzana

Hip rotation drills

Shelah

Another intense but really a good opening of the splits

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

Side splits drills

Community

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