Note: this class is also a part of a recording bundle! If you also want to work on your front splits too, you should check out the “TheraBand for Splits Workshop Bundle”
Follow-along
This is an all-levels class for students interested in learning more “creative” drills for deepening their middle split and straddle pancake flexibility, with an emphasis on strengthening the supporting muscles (mainly the hamstrings, adductors and glutes).
This follow-along routine includes drills that use a resistance band to assist deeper stretches (including assisting strengthening our muscles in a deeper range), as well as provide resistance to make “traditional” bodyweight active flexibility drills even more challenging.
While this is an all-levels routine, and modifications are shown for various levels, I would not recommend it for flexibility “first timers.” Because we are using a TheraBand to increase the difficulty of some drills, this routine is a better fit for students who already have some familiarity with unbanded stretching exercises. If you are new to flexibility training and working on your splits, I would recommend either the QUICKIE Middle Splits & Straddle Pancake Routine (20-30 Min) or the 45 Min Starting Middle Splits Workshop first. Then as you get more comfortable with training, or want more variety, you can mix in this routine!
Yoga mat
2 yoga blocks
A TheraBand-style resistance band (it does not need to be TheraBrand band - a similar long, wide stretchy resistance band can absolutely work. You will want it to be long enough that you can tie it around both of your feet in a front split)
A heavy piece of furniture you can anchor the band to (ex. a couch, bed, squat rack, pole)
Note: this class is also a part of a recording bundle! If you also want to work on your front splits too, you should check out the “TheraBand for Splits Workshop Bundle”
Follow-along
This is an all-levels class for students interested in learning more “creative” drills for deepening their middle split and straddle pancake flexibility, with an emphasis on strengthening the supporting muscles (mainly the hamstrings, adductors and glutes).
This follow-along routine includes drills that use a resistance band to assist deeper stretches (including assisting strengthening our muscles in a deeper range), as well as provide resistance to make “traditional” bodyweight active flexibility drills even more challenging.
While this is an all-levels routine, and modifications are shown for various levels, I would not recommend it for flexibility “first timers.” Because we are using a TheraBand to increase the difficulty of some drills, this routine is a better fit for students who already have some familiarity with unbanded stretching exercises. If you are new to flexibility training and working on your splits, I would recommend either the QUICKIE Middle Splits & Straddle Pancake Routine (20-30 Min) or the 45 Min Starting Middle Splits Workshop first. Then as you get more comfortable with training, or want more variety, you can mix in this routine!
Yoga mat
2 yoga blocks
A TheraBand-style resistance band (it does not need to be TheraBrand band - a similar long, wide stretchy resistance band can absolutely work. You will want it to be long enough that you can tie it around both of your feet in a front split)
A heavy piece of furniture you can anchor the band to (ex. a couch, bed, squat rack, pole)
