Name: Playbook - Mia Rae - Intro to Splits #2
Uploaded: 2023-06-13T18:53:56.157Z
Duration: 20 min
Description: Intro to Splits #2

Workout #2 to help you improve your splits!

- Start in a seated position with your front and back leg both in a 90 degree angle. 
- Slowly lift your back knee up and rotate your hips to switch directions. 
- Hold each side for 1-2 seconds.

Active 90/90 Hip Stretch

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Keep pace slow and steady

Butt Kicks - Slow

- Stand in a straddle stance with feet MORE than shoulders-width apart and both feet pointed straight ahead. 
- Bring your bellybutton to your spine and slowly lunge to one side until you feel a stretch in the groin area. 
- Hold 1-2 Seconds and Repeat.

Active Adductor Stretch

- Extend one leg out with the foot in a flexed position
- Keeping the spine straight, bend at the hips to bring the chest to the thigh
- Slightly bend the opposite leg
- Hold for 1-2 Seconds

Active Standing Hamstring Stretch

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good Morning

- Stand in a staggered stance with hands in a 🙏🏼 position or on the hips
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Split Squat

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up and core tight 
- Push through your feet and glutes to come back up

Sumo Squats

-Kneel with front and back legs bent at a 90 degree angle 
- Keep the chest up with a neutral spin 
- Tailbone should be pointed down to the floor while squeezing the glute muscle to push the hip forward 

💜 Trainer Tip 💜
- Place a foam pad or a pillow under the knee for added comfort

Static Kneeling Hip Flexor Stretch

- Start with the front and back legs bent at a 90 degree angle 
- Lean forward into the hip while keeping the hips as level as possible 
- Kick up the back foot and hold it with your hand for desired time 

💜 Trainer Tip 💜
- Place a foam pad or a pillow under the knee for added comfort

Static Kneeling Quad Stretch

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Static Kneeling Hamstring Stretch

- Sit in a straddle position 
- Walk your hands forward until you feel a slight stretch 
- Hold for desired length of time

Straddle Stretch

- Start sitting in a straddle position 
- Bring one hand to your foot 
- Bring the opposite arm up and over reaching for the same foot
- Hold for desired time and repeat o. The other side

Straddle Stretch - Side

- Start in a seated position with your legs bent and heels touching(like butterfly wings)
- Grab your feet or shines to pull yourself forward until you feel a slight stretch 
- Hold for desired length of time

Intro to Splits #2

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