Name: Playbook - Corinne Nicewick - Get Your Middle Splits - hip mobility
Uploaded: 2022-07-02T19:14:31.880Z
Duration: 30 min
Description: Get Your Middle Splits - hip mobility

This warm up to full splits process will help you work on your middle splits in a safe way.

- lying on one side, engage top leg up as high as it can go without rotating hips
- rotate hips to bring the foot up and above the head
- rotate toe down to actively being bent knee and foot in front of face
- drop down to start position

Over Head Side Lying Leg Rotations

Keeping core engaged, up on your elbows, bring legs up in front and drop legs dynamically into a straddle and repeat

Straddle Bounces

Dropping both legs down to right angles, angle your chest towards your front leg.

Push that knee and foot actively into the ground and hold for ten seconds before releasing and allowing yourself to drop down lower. 
Repeat 4-5 times and complete on both sides

Active Abductor Stretch

Rotating bottom foot away from the wall and using something for support, place your foot as high on the wall as you can.

Try to engage lift your foot off the wall and drop down to touch the wall again.

Abductor wall lifts

- in a standing straddle, bend both legs and plant hands on both knees
- pressing on one hand, push chest away from that hand and turn body to rotate away
- complete on other side as well

Rotating Sumo Stretch Hold

- starting on your back, lift up to your elbows and engage your legs up in a tuck, keeping knees in towards your chest lift into a pike, drop into a straddle, and return to start

Back Lying Straddle Rotations

- Dropping down to one side, open up bent knee to provide more stretch.
- flex and point toe

Deep Side Lunge Stretch

Frog stretch

- starting up high, allow yourself to slide into a slight opening with your legs
- stop and engage and push your heels into the ground for 10 seconds
- relax and slide deeper
- stop again and repeat
- repeat 4-5 times until in the deepest stretch and then repeat two more times

Active Engaged Middle Split Lowering

Starting in a wide straddle, press up and engage into a middle split
Keep legs activated and engaged.
Make sure to engage quads and glutes as well.
drop back to straddle and repeat

Straddle to Split Roll

Starting in a straddle, lift up into middle split and hold position
Keep glutes and quads engaged.
Alternate between pushing into the ground and relaxing

Straddle to Middle Split Hold

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Loving the workouts so far! I'm surprised that I'm almost able to keep up. I'm feeling the progress for sure! Thanks for putting together these programs that are accessible and challenging at the same time.

Get Your Middle Splits - hip mobility

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