u/tonden91

Hi there!

Routine:

Cossack squats: 3 x 18 reps

Horsestance: 3 x 45-60 hold

Leg slides: 3 x 12 each leg

Supine straddle reps: 30 reps

Frog pose: first 1 min of rocking back and forth --> 2 min of contract relax

Middle split: 3 mins where I do contract relax the first 2 mins and then end with 1 min relax

Wide-legged good mornings: 30 reps

Seated wide legged lifts: 3 x 15-20 reps

Seated leg lifts over yoga block: 3 x 15-20 reps each side

Seated straddle reach: 30 reps

Seated straddle reach to each leg: 30 reps

Pancake: 3 mins where I do contrwact relax the first 2 mins and then end with 1 min relax.

The routine above I do twice a week where I used to split it up and do each section twice. I feel this saves me time and allows for more restitution which is needed as I also do a lot of running and currently I've started training for a marathon.

I haven't had any progress on my pancake as you can see in the photo. It seems like I've regressed but that's mainly because I'm focusing more on a flat back as opposed to my photo from a month ago where I'm rounding my back way more.

If any of you have any tips I can use feel free to share.

Update on my middle split and pancake.

I adjusted my middle split routine and added more strength training in the form of cossack squat and horsestance. Other than that I've foused a bit more on PNF plus I've dropped the assistance in my middle split. Even though there isn't a lot of progress the past month I definetely feel a lot stronger in my split and I'm hoping to see slightly more progress in a month.

Hi there!

About a month ago I made a post about my progress in middle split and my pancake and I'm seeing continued results in my pance as you can see in picture number 2.

I'm however stuck in my middle split which is sad because I put in a lot of work to improve. I feel like I'm very strong in the end range position and I definitely feel a stretch.

My routine for middle split is usually 2-3 times a week and it is as follows:

Abductor squeeze while lying on my back 30 reps

Frogger pose while rocking back and forth for about 1 min and then I switch to PNF/passive holds - 10 sec PNF/10 passive relaxed which I do for about 2 mins.

Then I sit in butterfly pose with weights on my knees and passively hold this position for 2 mins.

Then I do straight leg firehydrant isometric holds for 30 sec on each sides x 3.

I finnish with middle split where I relax into a deeper position until it gets uncomfortable - this is about 3 mins.

I'd really like some help or suggestions on what to improve on if anyone has similar experiences or insight.