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Middle Split Progression! David @MovementbyDavid takes me through an impromptu middle-split progression. 1 have been following this progression twice weekly for the last 2 weeks and making some incremental gains.
I already have a decent base to start with, but it doesn't make these moves any easier.
What's the point of learning the middle splits? Improved flexibility and strength in the hips will help to reduce your risk of injury. This is true of all joints in the body.
However, we must progress to this point slowly and incrementally. There is no need to "force" any positions that may feel painful.
Steps:
Warm up and do 10-20 Alternating Side lunges or Cossacks.
60-120 second butterfly stretch - lift the butt off of the ground if this is easy.
10-20 Elephant Walks on each side with your hips shifting to the side.
60-120 second Pancake - active (using your own muscles to get lower) or passive with a band assisting you. Turn your feet and knees outward as you hinge forward.
30-120 second Active split hold with a hinge. Try to arch the lower back. Use your hands/arms for assistance.
Hobble away
This video is available in the full length version on our page also. This is edited down a lot.
- it's 6.5 minutes cut down to 90 seconds in the above video.
Let us know what you would add to this! There are many ways to achieve this movement.
26 сен 2024
