Name: Playbook - Mia Rae - Intro to Splits
Uploaded: 2023-05-10T17:53:37.262Z
Duration: 20 min
Description: Intro to Splits

Safely prep your body before doing the 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 feet shoulders-width apart and straight ahead
- Hips in neutral position 
- Lift one leg while keeping alignment of the hip and shoulders
- Slowly internally and externally rotate through the hip of the lifted leg
- Come back to the starting position and repeat

Single Leg Hip Rotation

- Stand forward with hand on a wall for added stability or with your hands on your hips
- Swing one leg in front of your body to your full range of motion
- Each leg swing should be done in a controlled manner 
- Squeeze your core and quad muscles for stability and activation

Front Leg Raise

- Stand up right with hand on hips or hold onto a chair/wall for balance 
- Lift one leg to the side 
- Keep the core tight and squeeze your glute at the top
- Slowly lower back down
- Repeat on the other side

Lateral Leg Raise

- Stand with your hands on your hips or on a wall/chair for added stability 
- Draw your bellybutton to your spin
- Lift one leg behind you while slightly rotating the lifted foot 45 degrees
- Squeeze your glutes at the top 
- Lower your leg back down and repeat

Standing Hip Extension

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Reverse the movement back to starting position 
- Repeat on the opposite side

Reverse Lunge - Alternating

- 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

- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral Lunge - Alternating

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Glute Bridge

Active Warm-Up

-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

- 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

- 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

- 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

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