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  • Emma Kittle

Strength to Splits

Dane was pretty freaked out by the storm last night so he’s been a needy snuggle bear all day and I’m all about it 🤍🐾



This practice will help you deep dive into your hamstrings, hips and core as we open our lower body and progress towards splits! All of these exercises are part of the circuit. Use round 1 as a warmup and experiment w the modified versions. If you feel ready, take the intensity up in rounds 2, 3 and 4 by adding a jump or extra lift as demonstrated. I’m using dumbbells in place of yoga blocks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ .


1. Sun salutation A (5)

2. Lunge Lifts (5 R / 5 L)

3. L Sit (10 - any modification)

4. Scissor Twist (40 total)

5. Chair to Lunge (alternate lunge - 10 each leg)

6. Gate Lifts (10 R / 10 L)

7. Single Leg Hip Thrusts (10 R / 10 L - feet on wall or on ground)

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  • Thunderbird Performance