Advanced Middle Splits Workouts Archives - BASEBLOCKS DIGITAL

Advanced Middle Splits Workout Two

Dan Jeong — Mon, 03 Aug 2020 06:37:38 +0000

Warm-up (5 min)

1. 90/90 hip swivel	5 ea
2. Single leg good morning	5 reps + 10 secs
3. Wide squat	10 reps
4. Elevated pigeon	45 secs
5. Side to side squat	8 reps
6. Pancake side to side taps	1 min

1. Perform this superset 2 times back-to-back

1A. Supine band hip abduction: band strength should not inhibit range of motion

1B. Prone wall middle splits: actively push your hips towards the wall

	Reps	Duration
1A. Supine band hip abduction	10 reps	10 secs
1B. Prone wall middle splits	—	60 sec

2. Perform this superset 2 times back-to-back

2A. Single-leg good mornings (with bands)

2B. Side to side squat (weighted): stay as low to the floor as possible

	Reps	Duration
2A. Single-leg good morning (with bands)	5 reps	10 secs
2B. Side to side squats (weighted)	6 reps	—

3. Perform this superset 2 times back-to-back

3A. Pancake side bend twist (weighted): reach forward/keep your body ‘long’ as you go downwards

3B. Elevated pigeon: you can lean diagonally to increase the stretch intensity

3A. Pancake side bend twist (weighted)	5 ea side
3B. Elevated pigeon	45 secs

4. Pancake: 1 min for 1 set only

Try and go deeper after each contraction. Use a tape measure to track progress.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Advanced Middle Splits Workout Two appeared first on BASEBLOCKS DIGITAL.

Follow Along Middle Split Workout Two

Dan Jeong — Mon, 03 Aug 2020 06:19:31 +0000

In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Follow Along Middle Split Workout Two appeared first on BASEBLOCKS DIGITAL.

Follow Along Middle Split Workout Three

Dan Jeong — Mon, 03 Aug 2020 06:14:56 +0000

In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Follow Along Middle Split Workout Three appeared first on BASEBLOCKS DIGITAL.

Advanced Middle Splits Workout Three

Dan Jeong — Mon, 03 Aug 2020 06:14:51 +0000

Warm-up (5 min)

1. 90/90 hip swivel	5 ea
2. Single leg good morning	5 reps + 10 secs
3. Wide squat	10 reps
4. Elevated pigeon	45 secs
5. Side to side squat	8 reps
6. Pancake side to side taps	1 min

1. Perform this superset 2 times back-to-back

1A. Cossack squat IR

1B. Seated hip abduction: the goal is to keep your upper body as upright as possible. Ankle weights optional

	Active stretch	Passive stretch
1A. Cossack squat IR	7 reps	—
1B. Seated hip abduction	10 reps	10 sec

2. Perform this superset 2 times back-to-back

2A. Lying hip internal rotation: the band strength should not inhibit your range of motion

2B. Pancake roll throughs: try to keep your hips as low to the ground as possible

	Active Stretch	Passive Stretch
2A. Lying hip internal rotation	10 reps	10 secs
2B. Pancake roll throughs	5 reps	—

3. Perform this superset 2 times back-to-back

3A.Middle splits get-up: knees, hips and ankles should stay in a straight line

3B. Supine band hip abduction: band strength should not inhibit range of motion

	Active Stretch	Passive Stretch
3A. Middle splits get-up	5 reps	—
3B. Supine band hip abduction	10 reps	10 secs

4. Middle splits contractions: perform this once. 10 sec contractions three times, followed by 10 sec hold

Try and go deeper after each contraction. Use a tape measure to track progress.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Advanced Middle Splits Workout Three appeared first on BASEBLOCKS DIGITAL.

Follow Along Middle Split Workout One

Dan Jeong — Mon, 03 Aug 2020 06:13:00 +0000

In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Follow Along Middle Split Workout One appeared first on BASEBLOCKS DIGITAL.

Optional Day Three: Intense (30 min)

Dan Jeong — Thu, 30 Jul 2020 06:15:33 +0000

Workout overview

	Sets
1A. Cossack squat IR 1B. Seated hip abduction	2
2A. Pancake roll throughs 2B. Lying hip internal rotation	2
3A. Middle splits get up 3B. Supine band hip abduction	2
4. Middle splits contractions	1

Pick your workout

Choose whether you would like to follow the written workout at your own pace or workout alongside me with a follow-along video.

WRITTEN WORKOUT: AT YOUR OWN PACE

FOLLOW-ALONG VIDEO: WORKOUT WITH DAN

The post Optional Day Three: Intense (30 min) appeared first on BASEBLOCKS DIGITAL.