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Square Splits
Introduction
Welcome! (1:20)
Basic Principles of Flexibility (1:00)
Physiology of flexibility (14:36)
Core Stability: The foundation of EVERYTHING! (5:10)
The Pre-Stretching Warm Up (0:59)
Guide to Exercises
Disclaimer
Tools Needed
Part 1: Hamstrings and Nerve Glides
Peanut: Hamstrings (0:39)
Sciatic Nerve Glide, option 1 (0:22)
Sciatic Nerve Glide, option 2 (0:21)
Dynamic front kicks (0:34)
Standing Hamstring stretch (0:29)
Bend and Snap (0:35)
Part 2: Hips
Peanut: Psoas and TFL (1:38)
Childs pose leg lifts (1:13)
Hip Flexor Lunge (1:09)
Dynamic Back Kicks (0:54)
Quad/Hip Flexor Lunge (1:01)
Part 3: The Square Split
Internal Rotation Strengthening (0:51)
Leg Straighteners (0:36)
Cobra leg lifts (1:00)
The Full Split (1:00)
Part 4: Putting it all together
Wall split (0:56)
Childs pose pike lift (0:36)
Leg straighteners with a lift (0:37)
Elevated Back Leg Lifts (0:59)
Criteria/pre-requisites for oversplits
Oversplits (0:59)
The Full Programs
Workout 1
Workout 2
Criteria/pre-requisites for oversplits
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