Front Split boogaloo 3

A1: Cross Body Quad Hunting

1-2 x 60s each side

Go hunting for tightness through the quads. Play with isometrics to target lines of tension.

B1: HS Kick-ups + back to wall hold

2 x 5 kick ups + 20-30s back to wall

Don’t let the shoulders buckle!! Perform 5 kick-ups to a wall. Try to touch the wall as softly as possible (or not at all). On the last rep hold the handstand with heels on the wall.

B1: JEFFERSON push downs

2-3 x (10 + 10 + 10) seconds of pushing down

Use a small weight 5-10kg if you have it. For each 10s of work squeeze the quads and try to elongate through the spine to push the hands as far down as possible.

B2: Chest to wall balance

3 x 30+ seconds

All the good things here! Lock out elbows, look between hands, push up through shoulders and try to get toes as close to the ceiling as possible. Make sure you walk out nicely.

C1: Walking wall tuck downs

3 x 5-10 reps

Walk into the wall - the closer the hands the more challenging from a mobility perspective. Slowly walk your feet down the wall and then back up. Try to avoid the shoulders planching / shifting forwards (away from the wall).

C2: Banded Hip Flexor Work

3 x 5-10r + 10-30s

Use a thick band to pull your hips forward. Don’t accept any pain the lower back. To make this as active as possible think about contracting your hip flexor to pull yourself out of each rep. To pull yourself deeper into the stretch, squeeze the glute of the working leg! Perform 5-10 reps and finish with a 10-30s hold.

D1: Kick throughs - forwards

3 x 60s work alternating sides

Beautiful smooth reps, try kicking directly forwards!

D2: Passive Front split

1-2 x 60-120s each side

With blocks or something on each side to support allow yourself to sink into a really nice and square front split. You can also use cushions or blocks to sit on and support your weight.