Pancake & Middle Split Phase 1
A1: Pigeon good mornings + Weight Plate
3 x 10r + 10s hold on last rep
Start with a bench at an angle. The aim is to take this to the floor eventually with the shin parallel to the floor and knee at 90 degrees. Don’t allow any pain in the knee - if the knee hurts make it easier and find the stretch in the deep hip.
A2: Hip CARs
3 x 5r each direction
This is to embed the new hip range we found in pigeon.
B1: Tailor Pose w block between feet
3 x 10r + 10-20s pushing down no weights
C1: 1/2 Frog Slides + lift
3 x 10 reps + 10s hold + 10s lift
Maintain control throughout, start each set conservatively but with each rep try and go a little deeper. Hold the last rep for 10s in the deepest stretch. Immediately lift the leg and hold for 10s or if you can do more go to 20s!!
D1: Pancake Crush the block
2-3 x 30-60s active squeezing into the block
Set-up in a comfortable pancake. Squeeze down into the block 10s Reduce height of the block and repeat the squeeze down for 10s Continue to reduce height until you reach max Minimum 30s active work (3 times pushing down) - Maximum 60s active work
D2: Pancake Lifts over an object
2-3 x 10-20 lifts each side
Be strict here, lock the knee and don’t bounce the heel on the floor.
E1: Single leg slide middle split
3 x (1-5 x 10s isometric squeeze)
Find a comfortable straddle position, externally rotate the legs, tilt hips forward. Squeeze feet together for 10s then let the feet slide a little wider. Repeat for 1-5 rounds in total
