Middle Split Loaded Mobility Routine (INTENSE)

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In this video I share the middle split routine I am following to improve my mobility.

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PART 1 - LOADED MOBILITY ROUTINE - 1:32

Exercises: 1:42
CNS: 2:21
http://www.bettermovement.org/blog/20...

Routine: 3:05

Warm up before performing.

A1. Weighted Tailor Pose - 10r + 30-60s
   • How to improve your "Tailor" pose (badhako...  
A2. Weighted Horse Stance Squat - 10r + 10-30s
   • Horse Stance Tutorial to Achieve Side Splits  
Repeat 3-5 sets.
Rest 60s between sets.

B1. Weighted Pancake - 10r + 10-30s (Optional)
   • Basic Loaded Mobility Routine (FREE DOWNLOAD)  
Repeat 1-3+ sets.
Rest 60s between sets.

C1. Side Split Isometric - 20-60s
https://redd.it/2pogcn
Repeat 3-5 sets.
Rest 60s between sets.

PART 2 - FREQUENCY AND PERIODISATION - 7:27

Perform the routine 2x a week. To adjust, more volume less often or less volume more often.

Increase by 1 set per exercise weekly and deload to 3 sets on week 4. Repeat.

PART 3 - BEGINNER TIPS - 8:19

PART 4 - DAILY ROUTINE - 9:03

Full Body Stretching Routine:    • Full Body Flexibility Routine (FREE DOWNLOAD)  
Frog Stance - 1-2 Mins
Hip Flexor Stretching Complex - 1-2 Mins Per Leg
Side Lunge To Cossack - 5r Per Leg

SUMMARY - 10:48


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See you in the next video!