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The Fundamentals of Splits
Introduction
Welcome to Supreme Splits
Course Overview
The legal stuff
Terms and conditions
Get Nerdy
Why do we want to reduce the amount of passive stretching we do?
What is an open and closed split? (0:40)
Muscles don't lengthen when we stretch, so what do they do?
Hypermobility vs Flexibility. Do you know the difference?
Is stretching if you're hypermobile safe?
Knowing the difference between nerve and muscle stretching.
Injury, recovery and maintenance
Understanding Your Limits
Reaching Your Splits Goals
Recovery and Maintenance (14:16)
Help, I am injured. What should I do?
Progress picture
Your journey starts now!
Please stop talking and let me stretch. Fine! Here's Week 1
Workout 1 - Make your quads quiver (19:34)
Workout 2 - Hammer those hammies (26:31)
Workout 3 - Speed session - Lunge for Length (8:30)
Workout 4 - Save my knees please (22:44)
Why we are not going to attempt our splits for the first 3 weeks
Week 2 - lumbar spine stretches
Fun fact - Why you lumbar spine might be limiting your splits.
What do you mean pelvic tilt? 6 mins (5:49)
Workout 5 - Stretch that spine (17:54)
Workout 6 - Negotiate with those nerves (20:12)
Workout 7 - Flow flow flow your boat (20:04)
Workout 8 - Save my knees please (26:36)
Week 3
Fun fact - Dehydration could be impacting your flexibility
Workout 9 - Perfecting your posterior chain (26:34)
Workout 10 - Make your quads quiver (23:40)
Workout 11 - Stubborn calves? (13:25)
Workout 12 - Let's get splitty - Progress Photo Point (47:22)
Week 4 - myofascial release week
Fun fact - the truth about myofasical release tools
Workout 13 - Rotate those rotators (19:21)
Workout 14 - Stretch that spine (30:06)
Workout 15 - Flow flow flow your boat (17:59)
Workout 16 - Hammer those hammies (25:45)
Week 5 - breath work
Fun fact - is your breath holding you back? (6:17)
Workout 17 - Stop holding your breath please (30:48)
Workout 18 - Save my knees please (28:54)
Workout 19 - Dynamic Flow (16:46)
Workout 20 - Perfecting your posterior chain (26:34)
Week 6
Fun fact - is your hip anatomy limiting your splits?
Workout 21 - Stretch that spine (15:44)
Workout 22 - Make your quads quiver (23:40)
Workout 23 - Dynamic Flow (24:46)
Workout 24 - Rotate those rotators (19:21)
Progress Party
Workout 25 - Let's get splitty - Progress Photo Point (68:36)
Wrapping Up
What's next?
Congratulations
Workout 8 - Save my knees please
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