15 Minute Middle Split Routine - Hip Stretches (All Levels)

Summary

This video is a 15-minute middle split routine designed for all levels, from beginners to those near achieving the full middle split. The routine combines active flexibility, PNF stretching, and middle split attempts. Viewers are guided through stretches, strengthening exercises, and hip-opening movements with helpful tips on form and progress tracking. The video emphasizes patience, listening to your body, and progressing at your own pace. Additionally, it announces giveaway winners and hints at future content, including a planche routine. Viewers are encouraged to comment, subscribe, and engage with the series.

Takeaways

• 🏋️ The video covers a 15-minute middle split routine combining active flexibility, PNF (Proprioceptive Neuromuscular Facilitation), and middle split attempts.
• 🧘‍♂️ This routine is suitable for both beginners and those close to achieving a full middle split, with easier variations for beginners.
• ⚠️ The creator emphasizes the importance of listening to your body and not pushing too far too quickly, as flexibility varies daily.
• 🧦 All you need for this routine is a pair of socks and an elevated surface like yoga blocks to assist during the middle split attempts.
• 🏆 The creator announces the winners of a previous giveaway, offering three months of free access to the BSM Academy with workout programs, mindfulness sessions, and more.
• 🦵 The routine begins with a warm-up, including squats, hip stretches, and 90/90 movements to prepare the hips for deeper flexibility work.
• 🤸‍♂️ The main exercises include frog pose, PNF stretches, and middle split attempts where users can check their progress.
• 💪 PNF is used throughout to engage the muscles during the stretch, helping to deepen flexibility gradually.
• 📅 It is suggested to practice this routine 3-4 times a week to achieve progress, though patience and consistency are key.
• 🎥 The creator encourages viewers to share feedback on what other mobility skills or 15-minute routines they'd like to see, with future videos planned on planche and ring exercises.

Q & A

What is the main focus of the video?

The video focuses on a 15-minute middle split routine, combining active flexibility, PNF (Proprioceptive Neuromuscular Facilitation) work, and middle split attempts. It is designed for both beginners and those who are close to achieving a full middle split.

Who is this routine suitable for?

The routine is suitable for individuals at different stages of their middle split journey, including complete beginners and those who are close to achieving the middle split.

What equipment is recommended for this routine?

The recommended equipment includes a pair of socks, a smooth surface (like a hardwood floor, but not mandatory), and yoga blocks or another elevated surface to assist during middle split attempts.

Why is it important not to stretch too far too quickly?

Stretching too far too quickly can lead to injury. The video emphasizes the importance of listening to your body and only stretching as far as feels comfortable on a given day.

What is the significance of keeping an anterior pelvic tilt during the middle split?

Maintaining an anterior pelvic tilt helps create space in the femur bone and hip socket, allowing for a deeper and safer stretch during middle split attempts.

What is PNF and how is it used in this routine?

PNF (Proprioceptive Neuromuscular Facilitation) involves contracting and relaxing muscles to improve flexibility. In this routine, PNF is used to activate the adductors (inner thigh muscles) by contracting them for a few seconds and then relaxing them to deepen the stretch.

What should you do if your hips or legs feel tighter on certain days?

If your hips or legs feel tighter, it's important to honor how your body feels on that day and adjust the intensity of your stretches accordingly. Flexibility can vary due to factors like stress and fatigue.

What is a 90/90 stretch and how is it performed?

A 90/90 stretch involves sitting with one leg in front of you bent at a 90-degree angle and the other leg behind you, also bent at 90 degrees. You switch sides by rotating your hips and using your own strength to move between the positions.

How often should you perform this routine to see improvement?

To see improvement, the routine should be performed two to three times per week. Consistency is key for progressing in flexibility and achieving the middle split.

What is the purpose of the final middle split attempt in the routine?

The final middle split attempt allows you to apply the flexibility gained from the previous stretches and see how deep you can go into the middle split. This attempt does not involve PNF but focuses on holding the position and deepening the stretch.