ElastiCheer Flex Drills-Improving Flexibility Phase II (SPLITS)

ElastiCheer Flex Drills-Improving Flexibility Phase II (SPLITS)

Make sure you have done Phase I first please.

Warm up Splits

1. First start by sitting in a kneeling position (sitting on ankles). Sit up so that you on top of your knees.

2. Place right foot in foot (foot flat on the floor). Make sure your knee is over your toe.

3. Place hands on your right knee and press your hips forward. This is call a lunge for for split. Hold 10 Seconds. You can also place your hands on the floor inside of right legs palms touching or daggers (bend arms).

4. Sit up to starting position. Straighten right leg, hands on top of knee and nose to knee. This is called pike position. Hold 10 sec. Your bottom does not touch the floor. Toe in the back is faced down and leg is right behide you.

5. Place hand next to your hips, keep front leg straight (knee is facing up toe up and in a point. You side your left leg back to form a split positron.

You should be able to look over your left shoulder and not see your leg behide (chin to shoulder). Your hips need to be square (meaning facing forward. Your weight should be center. It's ok if the back leg is bent (goal is to get it straight). Back knee must be face down.

Repeat step for Left Split 1-5.

Now straddle splits (my flax)

1. From standing, you stand in a straddle position, slowly side feet out, touch the floor with your hands mid way though, then bend your arms (daggers) and to continue to side in your straddle split.

*NO tummies on the floor. If your tummy is close to floor. Don't move your legs. Walk your arms back towards your feet side legs further apart. *evenly put weight on legs and arms.

Over Splits

You can use a panel mat or any raised item.

1. Place your right ankle on mat, hands are on the floor, you side your left leg out into split and hold 60 seconds.

2. Place your left ankle on mat, hands are on the floor, you side your left leg out into split and hold 60 seconds.

3. Turn to the side so that your right shoulder is facing mat. Place right ankle on mat, place hands on floor in dagger, side out into straddle splits and hold 60 seconds.

4. Turn to the side so that your left shoulder is facing mat. Place left ankle on mat, place hands on floor in dagger, side out into straddle splits and hold 60 seconds.