Straddle & Middle Split Oversplits
Who this workshop recording is for:
Learn to (safely!) push your limits in this straddle and middle split focused workshop where we'll be exploring the fundamentals of *oversplits* to deepen our hip flexibility (and strength) to support wider straddles and flatter (or “beyond” flat middle splits).
Remember - oversplits aren’t just for students who already have flat splits! They can be a helpful training tool for students who are oh-so-close-to-flat but need help getting your hips down that last inch. This 75-minute workshop includes conditioning and active flexibility drills appropriate for students with flat or almost-flat middle splits (and straddle pancakes).
Suggested Prerequisites:
This workshop is recommended for students who already have a flat middle split, or are close to flat (hips 2” or closer to the ground). If your middle splits aren’t quite flat, I’d suggest this "traditional" middle split workshop instead (or if you’re more of a beginner, you may prefer the 45-min starting middle splits workshop)
This 75-minute, follow-along workshop covers:
A thorough warm up to prepare hips for deeper split work
Mobility and conditioning to arm up our hip internal and external rotators - the oft forgotten stabilizers of deep hip flexibility!
Active flexibility exercises to strengthen and stretch the main muscle groups that help with deeper straddle pancakes (hamstrings and hip flexors) and middle splits (adductors and glutes)
Proper block placement and muscle engagement to protect knees when practicing oversplit straddles and middle splits
Required props:
Yoga blocks (at least 2)
A sturdy chair or low table (something you can lean on for balance)
OPTIONAL: a superband or Theraband (two of the conditioning drills you may choose to add a band to, but it is completely optional)
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your personal use only, not to be shared with others - thank you!