Front Split boogaloo

A1: Two stage quad and hip flexor work

2 x 60-90s of work

Squeeze and relax and go deeper, when you feel the quads relax move into the hip flexors.

A2: Prone block leg lift

2 x 20 seconds (each side)

Set-up on hands and knees. Squeeze a block between bum and heel - wait for the cramp and try to go through it.

B1: Hamstring PAILs & RAILs

1 x 90s passive, 15s pushing, 15s pulling deeper, 30s passive (each side)

Just to be done once! But go hard with the isometric squeezing.

C1: Scorpion Twist to touch down

3 x 10 reps (5r each side)

Focus on pushing through the shoulders and trying to get as much side bend into the spine as possible

C2: Block Supported Iso & Relax knee on floor Front Split

3 x 30-60s (each side)

Start in a really high front splits (the stretch sensation should be very light). Keep the hips really nice and square throughout. Squeeze the hamstrings of the front leg and the hip flexors of the back leg - then sink lower. Repeat this until you can’t go any deeper.

D1: Prone Swimmers (with arch)

3 x 30-45s work

Beautiful slow reps arching up as much as possible! You should feel the lower back working as well as the shoulders!

D2: Overhead Long Lunges

3 x 10 reps

Three options for overhead: dumbbell, dowel or band. Whatever you chose extend as high as possible. Lock out the knee and squeeze the glute on each rep. To increase difficulty hold the straight leg position for 2-3s each rep.

OPTIONAL: Passive Front Split

1 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.