Front Split boogaloo 4

How to set a distance from the wall - use your hands to measure!

A1: Down Dog Calf Stretching

2-3 x 20 reps

With hands on P-bars set up in down dog and alternate stretching through the calves and hamstrings.

A2: Knees to floor reps (alternating)

2-3 x 20 knee touches

On toes, hands behind and search for a deep stretch through the quads by getting the knees travelling towards the floor. To make more intense, alternate legs.

B1: Handstand Leg Switches!! Either back to wall or chest to wall

3-4 x 6 beautifully slow leg switches

Back to wall is easier here but the advice stays the same.

Set the shoulders, get the weight int he middle of your hands on the P-bars very slowly try and let the floot float off the wall and balance for a moment before returning the other foot.

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: Walking wall tuck downs

3 x 5-10 reps

GET CLOSER TO THE WALL. 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.

C2: FS Front leg slides, front leg focus

3 x 6-10r each side

Use a slider for the front leg. Keep the tension in the quad!! Think about this as a drill to develop strength in the legs, less so about mobility.

D1: ACTIVE Front split slide and hold (both legs)

2-3 x slow slide out & then 10s hold

The aim now is to keep TENSION! Set-up by squaring the hips and squeezing the quads of the front leg as hard as you can. Slowly start to slide out but keep the tension. Go as far as you can, hold for 10s with all the tension then come out

D1: Wrist and elbow conditioning

1-2 x 10 reps in position 2 and 3, each arm

Only do 2nd and 3rd option! Wrist rotating out & wrist rotating in. The set-up is annoying because you have to find a dowel or something with a small amount of weight to activate the wrist.