MIDDLE SPLIT FUNDAMENTALS

Fundamentals

10 rep side to side squat

2 minutes standing pancake

10 rep side to side squat

2 minutes right frog

2 minutes piriformis

2 minutes Diamond frog

30s kneeling tuck

2 minutes frog

2 minutes frog rock

1 minute Butterfly

Intermediate

2 minutes oblique

10 rep seated good morning

10 rep pancake walk

10 rep pancake bounce

10 rep pancake circle

1 minute Floating pancake

1 minute Butterfly

2 minutes Wall middle split stretch

10 rep Wall middle split pull

2 minutes Isometric standing straddle

10 rep Supine flair

10 reps pancake roll