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November Square Splits Intensive
Introduction
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
Criteria/pre-requisites for oversplits
Disclaimer
Tools Needed
Exercises
Peanut: Hamstrings (0:39)
Sciatic Nerve Glide, option 2 (0:21)
Dynamic front kicks (0:34)
Standing Hamstring stretch (0:29)
Bend and Snap (0:35)
Childs pose pike lift (0:36)
Peanut: Psoas and TFL (1:38)
Childs pose leg lifts (1:13)
Hip Flexor Lunge (1:09)
Quad/Hip Flexor Lunge (1:01)
Internal Rotation Strengthening (0:51)
Cobra leg lifts (1:00)
The Full Split (1:00)
Leg straighteners with a lift (0:37)
Elevated Back Leg Lifts (0:59)
Oversplits (0:59)
Gazelle (1:01)
Superband lunge (0:34)
The Full Programs
Week 1
Week 2
Week 3
Week 4
Teach online with
Sciatic Nerve Glide, option 2
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