Skill Drill Saturday by Little T Fitness Sponsored by Lebert Fitness - Splits

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Splits with Little T Fitness

1)Front lunge rocks (yoga block): Depending on your mobility you can have the front leg elevated or flat on the ground. Start with small rocks and gradually progress into a “deeper” stretch. Make sure hip stay square the entire time and that the foot stays flat. x 5-8 reps

 

2)Hamstring (yoga block): Whether the front leg is elevated or on the ground make sure the front foot is flexed and that your weight is leaning back so that you an feel the stretch all through your hamstring. (2) Glute & IT band: From the front lunge, position externally rotate your leg 90 degrees so that you can rest your body weight on your other hip (the straight leg). Keeping the bent leg as close to you as possible and keeping contact with the ground. I find this stretch most helpful when it comes to clients who have difficult keeping their hips square in splits. x 30 seconds

 

3)Box or wall assisted lunge (upright and elbows): A great stretch if you are someone who struggles with the back leg of your splits. For both stretches back leg will be flat against a surface. Sitting upright you want a slightly narrower stance so that your bum can be glued to your heel while you push your weight forward. (2) Transitioning to having your elbows on the ground you want a slightly wider stance and again push the back hip close to the ground. Make sure hip stay square the entire time and that the foot stays flat. x 30 seconds

 

4)Pigeon (upright and leaning): A great stretch if you are someone who struggles with the back leg of your splits. For both positions make sure the front leg is at 90 degree, hips are square, and the front leg is flat to the floor. If this is difficult try elevating the front leg on a chair or table. x 30 seconds Biggest tip: consistency is the most important part! Pin point which areas are restricting your ability to attain a full split and focus on stretches that will help increase your mobility. Make sure you are working in a range of motion that is “comfortable” you should never feel any sharpness or pain

 

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