Master The Middle Splits Challenge
The middle splits is much more about strength and alignment than it is about stretching. Learn how to do the Middle Splits the RIGHT way with this 28-day program.
Before you get started there is something I NEED you to do and I promise you won’t regret it!
I need you to set up your phone and film/photograph your current middle split. I want you to do a very quick warm up:
• 30 seconds jog on spot
• Forward and backward leg swings x 10 each leg
• Side to side leg swings x 10 each leg
• Side squat/Side lunge x 8 each side
• Standing wide leg fold x 30 seconds
• Frog pose stretch x 30 seconds
Then move into your current version of a Middle Split and snap a pic!
You will absolutely LOVE looking back on this as your flexibility progresses and will be such an easy way to see how far you’ve come.
Go do it NOW, then come back to explore the rest of the challenge!
Day One
Day 1 of the Middle Splits Challenge is to complete the 5-part workshop!
You can watch these 5 videos back-to-back, or break it down and complete them over a couple of days before continuing with the challenge if you prefer!
Day 2
Introduction to Training
This video contains everything you need to know about how to approach and log you're training - don't skip it!
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Modifications
Watch this video before you move on to your Training Class!
This video will give you possible modifications for some of the movements in the training session. Take what you need from this video and apply it to your Training Class.
Now download your Training Guide ⬇️ and use the log to track your Training Class.
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Training Class
This is the Training Class that you will take throughout the challenge.
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 3
Total Hip & Hamstring Mobility
Day 12 of the Mobility Made Simple Programme. Achieve balanced mobility in your hips and hamstrings with a mix of static and dynamic exercises. Suitable for all levels to enhance overall flexibility and strength.
Day 4
Yoga With Weights: Hip Mobility
This is a circular style flow class, weaving strengthening movements with the dumbbells in alongside traditional asana!
Day 5
Training Class
Consistency is the key to progress.
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 6
Training Class
Make today count.
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day
7
Passive and Active Hips
Passive stretches are those which we relax into, whilst active ones use our muscles to find the stretch. This class has both for the whole hip joint - glutes, inner thighs and hip flexors.
Day 8
Training Class
It's a slow process, but quitting won't speed it up!
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 9
Training Class
The harder you work for something the greater you'll feel when you achieve it.
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 10
Seated Stretch
Get comfy and cosy for this wind down, gentle seated stretch. The perfect wind down before sleep or a calming practice to settle the mind whenever you need it.
Day 11
A Recipe For Skandasana
Whether it's your nemesis or an easy peasy pose for you, this Skandasana class is all things hip mobility to help you build strength and openness in the hips as well as a side helping of ankle mobility.
Grab a couple of blocks and enjoy!
Day 12
Simple Hip Mobility Movements
In less than 20 minutes this class will open up the hips, find you a greater range of motion, and awaken those often sleepy glutes.
There's no equipment needed for this class as we use our body weight to mobilise the hips through primarily external rotation, with a little bit of hip flexion and extension thrown in for good measure!
Day 13
Training Class
Will it be easy? Nope. Will it be worth it? Absolutely.
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 14
Quick Hip Mobility
Just 10 minutes to feel better in your body, today is all about opening and strengthening the hips!
Day 15
Training Class
You're more than halfway - keep going!
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 16
Hips in Harmony
Day 4 of the Mobility Made Simple Programme. Dive into the essentials of hip mobility to improve flexibility and reduce tightness. Perfect for beginners!
Day 17
Training Class
Do what you have to do until you can do what you want to do.
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 18
20 Minute Lower Body Stretch
Take yourself 20 minutes to stretch out the lower body - glutes, hamstrings, hips and calves included. A relatively slow paced, gentle class for releasing into your body. Enjoy!
Day 19
Training Class
Your future self will thank you for doing this!
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 20
Ultimate Hip Mobility
Work on the flexibility we need for Middle Splits, namely the inner thighs, as well as building the strength in the whole hip to allow our body to access the pose.
Day 21
Deep Stretch
Want to work on your flexibility? This 20 minute stretchy yoga flow has a flexibility focus - slower movements and longer holds. Enjoy!
Day 22
Training Class
The person who makes it is the person who keeps going when everyone else has quit.
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 23
No Equipment Full Body Mobility
This class tackles all of the common problematic areas that we can lack mobility in - shoulders, hips, upper back, ankles etc, this class has it all covered!
Day 24
Chill Out Stretch
If you're looking for a super chill, super calm class to wind down and relax, you're in the right place. Put on your comfy layers, you might enjoy this one most in the evenings!
Day 25
Training Class
As long as you keep going, you'll keep getting better.
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 26
Restorative Hip Practice
Take it easy with this restorative hip opening class, allowing you to relax and release into the postures, taking it as deep or gentle as you wish.
Day 27
Training Class
You're amazing!
Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.
Day 28
Retake Middle Splits Flow
Retake this flow from Day One and see how far you've come!