Advanced Phase 3 Workout 2
1
Middle Split prep 1
Keep the knee, hips and foot aligned and slide the legs in and out 10 times. At the end, hold for 30s. Both legs.
2
Frog Hold
Do an anterior pelvic tilt to deepen the stretch. Try to keep the knees at a 90 degree angle. Hold for 90s
3
Pancake prep 1
Go from posterior pelvic tilt to anterior pelvic tilt 10 reps. Keep the legs as wide as possible.
4
Pancake Hold
Keep an anterior pelvic tilt and keep the legs externally rotated. Aim at touching the lower belly to the floor, not the forehead. Hold for at least 1min.
5
Middle Split Hold
Do an anterior pelvic tilt and keep the feet and hips on a straight line. Hold for 90s. If you cannot reach the floor, place a block or cushion under your chest for comfort. If you touch the floor, elevate your feet.
6
1 Finger Assisted OAH Straddle
Start with 2 or 3 fingers support. Build up to 10s hold then try to get to 1 Finger and build hold to 10-20s over time.
7
1 Finger Assisted OAH Full
Start with 2 or 3 fingers support. Build up to 10s hold then try to get to 1 Finger and build hold to 10-20s over time.
8
1 Finger Assisted OAH Tuck
Start with 2 or 3 fingers support. Build up to 10s hold then try to get to 1 Finger and build hold to 10-20s over time.
9
1 Finger Assisted OAH Straddle to Straight
This is exactly the same as on finger tips but with only 1 finger support, so keep in mind all you have learnt until now.
10
1 Finger Assisted OAH Straddle to Diamond
This is exactly the same as on finger tips but with only 1 finger support, so keep in mind all you have learnt until now.
11
1 Finger Assisted OAH Straddle to Tuck
This is exactly the same as on finger tips but with only 1 finger support, so keep in mind all you have learnt until now.
12
1 Finger Assisted OAH Tuck to Full
This is exactly the same as on finger tips but with only 1 finger support, so keep in mind all you have learnt until now.
13
1 Finger Assisted OAH Leg Circles
This is exactly the same as on finger tips but with only 1 finger support, so keep in mind all you have learnt until now.
14
OAH on the Wall Straddle
Come as close to the wall as you can.
Make sure the supporting shoulder doesn't pass the wrist while shift the weight on to finger tips.
When light on the fingers, bring the free arm up. Both feet stay on the wall if need be.
Hold for 30s
15
OAH on the Wall Straddle
Come as close to the wall as you can.
Make sure the supporting shoulder doesn't pass the wrist while shift the weight on to finger tips.
When light on the fingers, bring the free arm up. Try to fight the twist in the hips and make sure you are not breaking in the hips.
Hold for 30s