Name: Playbook - Kiana Ng - Splits 1
Uploaded: 2024-04-26T12:40:05.513Z
Duration: 30 min
Description: Splits 1

Tips:

• Keep thigh glued to belly when extending leg
• Leg shouldn’t move farther away when extending
• If your leg doesn’t get fully straight on extension with the above rules, that’s ok! Prioritize keeping thigh compressed to belly instead of how straight your leg is

Supine Leg Extensions

Tips:

• Focus on pulsing your leg as close to your face as you can

Supine Split Pulses

Tips:

• Keep pulling top leg to face as much as possible 
• Use glute of moving leg to pull leg down to ground

Supine Split Leg Levers

Tips:

• To modify, use a strap around your foot

Supine Split

Tips:

• Keep core engaged

• Don’t swing leg behind you

Front Leg Kicks

Tips:

• Hands can be on floor or wall, if needed

• Arch back on kick

• For increased difficulty, add ankle weights

Needle Kicks

Tips:

• To modify, place hands on blocks

Half Split Leg Lifts

Tips:

• Keep back straight

• To modify, place blocks under your hands

Half Split

Tips:

• Choose block level depending on level of flexibility 
• Keep back straight
• Hips square
• Both feet pointing forward

Long Pyramid

Tips:

• Keep hips lunging forward as much as possible

• Keep chest upright

Low Lunge Hamstring Curls

Tips:

• Press hips forwards and down

• To modify, keep hands on floor or blocks

Low Lunge Quad Stretch On Wall

Split Slides

Tips:

• To modify, use blocks under hands or place block under front hamstring

• Keep hips square

Splits 1

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