Name: Playbook - Eduardo Orihuela - Strong For Splits
Uploaded: 2021-01-18T11:44:43.177Z
Duration: 45 min
Description: Strong For Splits

Working towards the Splits can help you build the strength and flexibility to a lot of skills and activities. Even if Splits aren’t a goal, this workout is an excellent way to develop strength and mobility in the lower body that can help in everyday situations.

Perform 3-5 rounds of the following exercises.

Rest 0-2 minutes between exercises

1. Start standing with your feet hip to shoulder width apart
2. Place the weight underneath your chin
3. Descend to the bottom 
4. Keep your back flat or slightly arched 
5. Evenly distribute weight on your feet

Goblet Squat

1. Start standing with feet together legs straight 
2. Roll one vertebrae at a time as low as you can 
3. Perform this movement with control (no bouncing)
4. If using weight, start light and gradually increase weight. No need to go heavier than 25lbs.

Jefferson Curl

1. Start standing with one foot elevated 
2. Lower towards front ankle 
3. Keep heel down and chest tall 
4. You can do this bodyweight or with weight with dumbbells, a barbell, weight vest, resistance bands, etc 
5. The higher the elevation the easier it is, the lower the harder.

Elevated Full Range Split Squat

1. Start seated with legs straight and straddled apart from each other 
2. Keep back flat or slightly arched 
3. You can do this with or without weight 
4. You can use a weight plate, kettlebell, dumbbell, sandbag, etc
5. The higher the elevation the easier it will be, the lower the elevation the harder it will be.

Elevated Pancake

1. Place one foot on an elevated surface 
2. Angle front knee in a way that feels comfortable for you. 
3. Place as much weight or as little weight on your hands as you’d like.

Elevated Pigeon

Strong for Splits

1. Start standing with your feet apart from each other
2. Slowly lower with leg straight and chest up right 
3. Hold the position that you feel comfortable in 
4. Safely exit the split

Front Split Negative

1. Start standing with your feet straddled apart from each other
2. Slowly lower with leg straight and chest up right 
3. Hold the position that you feel comfortable in 
4. Safely exit the split

Strong For Splits

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