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Middle Splits Workshop Recording

$25.00

[Edit: New and improved! This workshop was re-recorded and updated in Feb 2024 to include explanations of tailoring drills to better fit different hip anatomies.]

Who this workshop recording is for:

This all-levels 60-minute workshop aimed at students working on flattening their middle splits and widening their straddles.

There are no pre-requisites for this workshop, whether you’re just an inch away or twenty inches away from the floor, you’re welcome to come get split-y! Variations of drills will be given for various flexibility levels (students who struggle to sit up straight or lean forwards in a straddle are recommended to have a chair for some of the modifications offered).

What you’ll learn:

  • Exercises to strengthen (and stretch) the main muscle groups involved with middle splits (with an emphasis on inner thigh flexibility and hip external rotation)

  • Progressions and regressions to make the drills more or less challenging to scale with your progress

  • How to adjust your form to avoid bone-on-bone blockages and pinching

  • How to choose variations of inner thigh stretches that work best for your hips (which might look different from how another student executes the drills!)

  • A full 60-minute follow-along middle split training routine

Recommended props:

  • Yoga mat (or something to pad your knees in frogger stretch work)

  • 2 yoga blocks (or something you can use to prop up your hands/legs like a stack of books)

  • Chair or bench (for students with tighter hips)

  • Socks or sliders (something to help your feet slide on the floor)

Note: Because of Squarespace’s file size limitations, upon purchase you will receive a PDF with a link to the recording (a private YouTube link). The PDF also includes some brief tips and best practices for incorporating this stretching routine into your training regimen.

Similar Workshops To Consider:

  • Starting Middle Splits (45 min) - this is a slightly shorter routine, specifically tailored to beginners

  • Straddles for Beginners (30 min) - another shorter routine, specifically targeting straddles (butt on the floor), both widening the straddle and forward folding deeper

  • Straddle Pancake Workshop (60 min) - while this workshop also touches on inner thigh flexibility, the emphasis is on building a deeper straddle pancake (forward fold) and includes considerably more hamstring work

  • Straddle & Middle Oversplits (75 min) - a more advanced workshop for students who are very close to flat in their middle splits and/or straddle pancakes

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