Day 2 Front Splits, Bridging & Flow
Warm Up:
A1-General Mobilization, 10 reps of each exercise, in each direction
B1-2×1 sets of Bear Walks, forward and backwards approx 15-20 feet
B2-2×5 Single Leg Anterior Chain Stretch, on each leg
C1-10 Cat & Cow
D1-10 Wag the Tail
E1- 10 Dynamic Spinal Rolls in Straddle, then 10 in Pike
Preparation:
2-3 Rounds of
A1-5 Cobra Walk Outs to Child’s Pose
A2-5 T-Spine Stretch at Wall, Hold last rep for 10-30 seconds
A3-30 seconds Wall Flexion Stretch level 1 or level 2
Front Split Work:
A1-Front Split Routine 3-5 sets, hold the ending of each position for 10-30 seconds
A2- 1 Eccentric Slide into Front Split. Go as slowly as you can. Hold for 10-30 seconds in the bottom.
Flow Drills & Transverse Bridging:
2-3 Rounds of
B1-5 each side of Scorpions (level 1 on lying on floor) or in Down dog position (level 2) or Elevated Scorpions (level 3)
B2-6 Transverse Bridging. At wall level 1 or level 2
B3-6 Pancake Rolls
C1-Max Bridge Hold for 2-3 minutes. Choose what position feels best for you. If you cannot make the entire 3 minutes, rest in Plow position for the same amount of time you held your bridge and then repeat until you have reached 2-3 minutes of bridge holds
Level 1- T-Spine Stretch at Wall
Level 2-Feet on box
Level 3- Hands on Stall Bars or Parallettes
Level 4- Hands and feet on floor