Middle Splits Routine Overview

Which of the following stretches is NOT included in the middle splits routine?

The middle splits routine can guarantee that you will achieve full middle splits in two weeks.

What is the duration recommended for following the middle splits routine?

The _____ stretch involves sitting with one leg extended and the other leg bent inward.

Match the stretch with its description:

Which method is suggested to deepen the butterfly stretch?

The wall stretch requires you to keep your feet off the wall at all times.

What is a recommended progress for the wall stretch?

Middle Splits Routine

The routine consists of 5 stretches
The recommended duration is 2 weeks daily
The routine includes these stretches:
- Butterfly stretch
- Straddle
- Pigeon stretch
- Wall stretch
- Middle splits slide down

Butterfly Stretch

Sit with legs bent and feet together
Reach to each side with an arm overhead, alternating sides
Push down on your legs for a deeper stretch
Reach out and forward
Push legs as close to the ground as possible

Straddle Stretch

Sit with legs straight and hips in line with legs
Reach up and rotate hips toward one leg
Reach over top of leg and then reach inside of leg
Repeat on the other side

Pigeon Stretch

Sit with one leg extended and the other leg bent inward
Push back on the back leg to deepen the stretch

Wall Stretch

Sit with legs outstretched and feet touching the wall
Push hips as close to the wall as possible
Progress: push until feet are flat on the wall
Lie on back with legs flat against the wall and push legs close to the ground

Middle Splits Slide Down

Hands on the ground, slide feet and body lower until middle splits position is achieved

Challenge

The challenge is to follow the routine daily for two weeks
It is not guaranteed to achieve full middle splits in two weeks; however, you should see an improvement

This quiz covers a comprehensive routine designed to achieve middle splits in just two weeks. It includes detailed instructions on five essential stretches: Butterfly, Straddle, Pigeon, Wall stretch, and the Middle splits slide down. Perfect for anyone looking to enhance their flexibility and stretching skills.