Students interested in an upright front split-y type leg hold - this workshop will cover flexibility drills to deepen your front splits (and/or oversplits!), as well as how to apply this flexibility to standing front split leg holds. We’ll cover both “square” leg holds, as well as how to “cheat” them to make them look even splittier (VERY helpful for people who want to do a standing split like this in a pole photoshoot!)
Flat splits are not required for this workshop (although flat splits and/or oversplits do help!). But due to the challenge of some of the drills, it’s recommended that students are relatively close to flat in their front splits (hips 6 inches or closer to the floor).
If your splits aren’t that close to flat yet, I’d suggest you start with the 45-minute Starting Front Splits workshop instead.
A thorough warm up to prepare hips for deeper split work
Sciatic nerve mobilizations to ensure our nerves are slide-y and glide-y and ready to help us stretch
Mobility & conditioning drills focusing on:
Hip tilt awareness (and when to use forward vs backward hip tilt to maximize the stretch)
Hamstring flexibility, including building more strength in the hamstrings in a lengthened position, as well as building more strength in the hip flexors and quads to help pull the top leg into a deeper split
Hip flexor flexibility to maximize the backward hip tilt needed in a standing split leg hold
Standing split techniques to maximize the split stretch, as well as techniques to “cheat” the split to make it look more split-y than your “traditional” front split flexibility currently allows
2+ yoga blocks
Long strap (can be stretchy like a resistance band, or stiff like a yoga strap)
Bit of wall space
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!
Standing Splits Workshop - this 75-min workshop is slightly longer than the upright standing splits workshop, and primarily focuses on a “downward” or forward-fold style standing split. Both of these workshops have a heavy emphasis on hamstring flexibility (and strength!), but this “downward” standing splits workshop has a heavier emphasis on building the glute & hamstring strength to lift the top leg in a forward fold. Note: for folks interested in both workshops, there is little overlap in repeated drills between the two workshops, so if you’re looking for variety in your training, both of these are nice compliments to each other!
Y Scales (Leg Holds) - this 75-minute workshop focuses on another hamstring-heavy leg hold variation: the “Y Scale.” This workshop has a heavier emphasis on working on hamstring (and inner thigh) flexibility with the leg opened out to the side as needed for a standing side leg grab.
Students interested in an upright front split-y type leg hold - this workshop will cover flexibility drills to deepen your front splits (and/or oversplits!), as well as how to apply this flexibility to standing front split leg holds. We’ll cover both “square” leg holds, as well as how to “cheat” them to make them look even splittier (VERY helpful for people who want to do a standing split like this in a pole photoshoot!)
Flat splits are not required for this workshop (although flat splits and/or oversplits do help!). But due to the challenge of some of the drills, it’s recommended that students are relatively close to flat in their front splits (hips 6 inches or closer to the floor).
If your splits aren’t that close to flat yet, I’d suggest you start with the 45-minute Starting Front Splits workshop instead.
A thorough warm up to prepare hips for deeper split work
Sciatic nerve mobilizations to ensure our nerves are slide-y and glide-y and ready to help us stretch
Mobility & conditioning drills focusing on:
Hip tilt awareness (and when to use forward vs backward hip tilt to maximize the stretch)
Hamstring flexibility, including building more strength in the hamstrings in a lengthened position, as well as building more strength in the hip flexors and quads to help pull the top leg into a deeper split
Hip flexor flexibility to maximize the backward hip tilt needed in a standing split leg hold
Standing split techniques to maximize the split stretch, as well as techniques to “cheat” the split to make it look more split-y than your “traditional” front split flexibility currently allows
2+ yoga blocks
Long strap (can be stretchy like a resistance band, or stiff like a yoga strap)
Bit of wall space
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!
Standing Splits Workshop - this 75-min workshop is slightly longer than the upright standing splits workshop, and primarily focuses on a “downward” or forward-fold style standing split. Both of these workshops have a heavy emphasis on hamstring flexibility (and strength!), but this “downward” standing splits workshop has a heavier emphasis on building the glute & hamstring strength to lift the top leg in a forward fold. Note: for folks interested in both workshops, there is little overlap in repeated drills between the two workshops, so if you’re looking for variety in your training, both of these are nice compliments to each other!
Y Scales (Leg Holds) - this 75-minute workshop focuses on another hamstring-heavy leg hold variation: the “Y Scale.” This workshop has a heavier emphasis on working on hamstring (and inner thigh) flexibility with the leg opened out to the side as needed for a standing side leg grab.
