Start with a good warm up.
Break a sweat.
1 - Sitting Forward Folds 2x8
Make sure your back does not round. All the motion has to come exclusive from the hips. You can add a weight here when you get used to the technique
2 - Half Middle Split 2x8 each side none alternating
Imagine you were in a toaster and you do not want to burn. Check out my previous post about how to incorporate the elastic band here for increased pressure
3 - Half Pancake Reps 2x8 none alternating
Bring your glutes and chest to the floor for extra 🔥
4 - Half Pancake Sit Ups 8x each side none alternating
Go slow and truly figure out what you’re doing first. Stretch far towards the front.
5 - Elastic Assisted Pancake 2x1 min
This one feels almost to good to share ;) you can use a cable pulley at the gym if you dare to!
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2 weeks ago 00:01:23 436
Yoga Art and Stretching — Middle Splits Flow
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Apocryphal^Dialectic Soul - In Labyrinth of Time^Dialectic Soul Full Split