00:00Hey you, welcome to day one of 10 days to middle splits, where you will get your middle splits
00:07or get a hell of a lot closer in the next 10 days. My name is Addison, welcome to Flow with Addie.
00:15No BS, let's get straight to it. For today's program, you will need a mat or something to
00:22cushion your knees and a yoga block. Let's begin. Exercise one, knee circles. Come to all fours,
00:32gently engage your abs and begin taking knee circles with your right knee in towards your
00:38chest and out and around. 30 seconds, go.
00:52Switch sides, left knee into your chest and out and around. 30 seconds, go.
01:07Knee circles the other direction. Right leg goes back up and around. 30 seconds, go.
01:37Switch sides, left knee goes back up and around. 30 seconds, go.
01:54Exercise two, low lunge circle.
02:24Bring your right knee forward, your left knee stays down. Your right foot is slightly outside,
02:31more so underneath your shoulder. And begin to take circles as I'm showing on screen. 30 seconds, go.
02:54Other side, left leg forward, right knee back and down. 30 seconds, go.
03:05Back to the original side. Now you're just going to circle in the other direction.
03:33Back to the original side. 30 seconds, go.
03:36Switch sides, left leg forward, right knee back. 30 seconds, go.
04:06We're just getting warm now, guys. Welcome to day one.
04:10Exercise three.
04:15Exercise three.
04:16Low cossack lunge side to side. Come as low as you can.
04:22Do your best to keep your heels down. If they lift up, that's okay.
04:27Moving side to side as I'm showing on screen. 30 seconds, go.
04:34Make sure you're keeping your abs engaged. Your chest upright. Shoulders down and back. Good.
04:39Posture.
04:40Exercise three.
04:41Exercise three.
04:42Low cossack lunge side to side.
04:43Exercise three.
04:44Low cossack lunge side to side. Come as low as you can. Do your best to keep your heels down. If they lift up, that's okay.
04:49Moving side to side as I'm showing on screen. 30 seconds, go.
04:55Make sure you're keeping your abs engaged. Your chest upright. Shoulders down and back. Good posture.
05:11Keep breathing.
05:27Exercise four.
05:28Low cossack lunge to low lunge.
05:31Pick a side. Come into that low cossack lunge and rotate over to a low lunge.
05:36Keep rotating back and forth. 30 seconds, go.
06:05Switch sides. Rotating for 30 seconds, go.
06:10Press unit.
06:112.
06:22Higher level.
06:232.
06:24Go.
06:25Set.
06:26To the bottom of the bottom of the bottom.
06:294.
06:31Go.
06:32Go.
06:332.
06:342.
06:354.
06:36exercise five frog one minute hold frog
06:46stretch 90 degrees of the hips 90
06:49degrees at the knees and the ankles set
06:52yourself up take a deep breath in settle
06:57into the pose one minute on the clock go
07:06exercise six frog block variation one
07:36grab your block place it under one knee
07:39and we have a 30 second hold 30 seconds
07:45on the clock go
07:47good job switch the block to the other
08:13side 30 seconds on the clock and go continue
08:18breathing breathe deeply lengthen your
08:22inhales and your exhales great job if you've
08:28made it this far in this practice
08:35exercise seven butt drops come to a standing wide legged forward fold your hands on the floor and we're going to move up and down 30 seconds just like this go
08:58you're going to move up and down 30 seconds just like this go
09:20three two one great job
09:24exercise eight straddle one minute hold come into your straddle position focus on a flat back keep
09:41your knees pointed towards the ceiling leading with your chest deep breath in one
09:46minute on the clock exhale into it go
09:50so
09:55you
09:57you
09:59you
10:01you
10:03you
10:05you
10:07you
10:09exercise nine straddle block variation one grab your block place it under one leg
10:36can be under your heel or under your calf whatever is more comfortable for you
10:41we have 30 seconds each side pick a side deep breath in 30 seconds on the clock go
11:06good job switch sides 30 seconds on the clock deep breath in
11:20go
11:22oh
11:24oh
11:28oh
11:30oh
11:32oh
11:36oh
11:38great job finishing off with exercise 10 we have another one minute frog hold if you're feeling
12:03good and would like to stay longer in this hold by all means please do so so set yourself
12:08up one minute on the clock go
12:38five four three two one please like this video if you made it all the way through day one of 10 days
12:52to middle splits again i'm addison brianna this is flow with addie and you are another day flatter
13:00to the floor you're so welcome see you tomorrow for day two namaste
13:05you
13:05you
13:06you
13:06you
13:08you
13:10you
13:12you
13:14you
Comments