Improve your middle split by combining targeted soft tissue release, hip rotation, adductor mobility, and standing strength. This class develops the mobility, alignment, and active control needed to build stronger, healthier middle splits with better carryover to aerial.
Duration: 60 minutes
Prop list: peanut, lacrosse ball, 2 yoga blocks, miniband, chair
Focus: pancakes & middles with some loaded hamstring work
Focus Areas
- Thoracic mobility
- SI and glute release
- Obturator release
- Adductor release
- Hip internal and external rotation
- Pelvic positioning
- Hip mechanics
- Half frog mobility
- Standing hip rotation
- Lunge squats
- Frog stretch
- Adductor strengthening
- Anterior pelvic tilt
- Standing tilt balance
- Active end-range control