Скачать или смотреть Lunge to Half Split Flow

Get Your Flying Splits: Strength, Control, Flexibility 💭👀

An intermediate, progressive -series blending strength and flexibility to build toward flying splits. These drills develop compression, shoulder stability, and controlled lift — teaching the body to organize, load, and extend with intelligence rather than momentum.

⚠️Stop if you feel pain. Always consult your healthcare provider before starting any exercise program.

🤍 Lunge to Half Split Flow: Start in a low lunge with the front knee stacked over the ankle and the back knee grounded or lifted. Ground through the front foot, draw the ribs in, and hinge the hips back to straighten the front leg into a half split, keeping the spine long and hips square. Bend the front knee to return to lunge and repeat with control. Move slowly, & avoid rounding the back. Bend the knee slightly if needed.

🤍 Flying Split Prep Flow: From downdog, shift forward to a chaturanga-like position (with elbows bent, shoulders over wrists, and back foot grounded). Draw one knee into chest as you come forward, placing the knee lightly on the upper arm. Keep chest moving forward, core engaged, and hips lifted. Press firmly through the hands to support control and stability, then step back to Down Dog and switch sides. Move slowly, keep the neck long, and exit the shape if the shoulders or wrists feel strained.

🤍 Supported Flying Split Pulses: Begin in a chaturanga-like position with elbows bent and hugging in, shoulders stable, the knee resting on the upper arm, and the back foot grounded. Keeping the chest slightly forward and core engaged, extend the bent knee out to the side into a supported flying split shape, then bend and return the knee to the upper arm. Repeat with slow, controlled pulses, pressing firmly through the hands and grounded foot. Keep the neck long, avoid dropping into the shoulders, and reduce range or step out if the wrists, shoulders, or hips feel strained.

🤍 Down Dog to Flying Split Flow: Start in Down Dog with hips lifted and hands firmly grounded. Shift the shoulders forward into plank, then bend the elbows into a chaturanga-like position, keeping them hugged in and shoulders stable. Draw one knee onto the upper arm and continue shifting the chest forward until the weight is fully in the hands. From there, lift the back foot and extend the leg out to the side into a flying split shape. Press strongly through the palms, keep the core engaged, and the neck long. Lower with control back through chaturanga and return to Down Dog. Step out or stay in knee-to-arm prep if shoulder strength or balance is not yet there.

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