Best Middle Split Exercises | Beginner - Intermediate - Advanced Progressions for each

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Unlocking the Middle Splits is a game-changer. Not only does it add grace and fluidity to your movements, but it also provides a mechanical advantage that enhances your Calisthenics routines and boosts your handstand stability with ease.

While it may seem challenging at first, the journey to a well-developed Middle Split is incredibly rewarding. It’s about combining flexibility, strength, and body awareness—skills that will elevate your overall fitness.

The key to success lies in the right progressions. These step-by-step exercises make the process smoother and more achievable, guiding you from beginner to advanced levels with confidence.

Ready to get started? Progressions make it possible. Progressions make it enjoyable. Progressions make it yours.

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Timestamps:
00:00:00 Middle Splits
00:01:36 Alternating Plie
00:02:47 Half Middle Split
00:03:26 Frog
00:05:12 Pancake
00:06:42 Around the Clock Pancake
00:08:28 Pancake - Elastic
00:09:49 Middle Split - Elastic
00:11:17 Fire Hydrant