00:00Hey you! Welcome to day 5 of 10 days to middle splits, where you will get your
00:07middle splits or get a hell of a lot closer in the next 10 days. My name is
00:12Addison, welcome to Flow with Addie. This is no BS, let's get straight to it. For
00:20today's program you will need a small towel or socks and a yoga block. Exercise
00:28one, towel exercise number one. Come to a seated forward fold with a small towel
00:34underneath one foot. Using your heel you will drag the towel back with one foot
00:39as far as you can go, then right back to the forward fold. 30 seconds here, go!
00:58Switch sides. 30 seconds on the clock, go!
01:16Turn off the towel or paper.
01:18Go!!
01:18Sorry!
01:19Look there!
01:20Let's go!
01:21Let's go!
01:23I'm going to put the towel over and press the towel and rub the towel under the
01:28towel.
01:29Let's do it!
01:31Let's go!
01:32I'm not going to press the towel, if you can.
01:34I'm going to press the towel and press the towel so you can.
01:39towel exercise number two come to a frog position one knee on the mat one knee on the towel
02:01bringing your knee out then pulling it back in you can also be more advanced and have the leg
02:07all the way extended totally up to you 30 seconds on the clock let's go
02:13switch sides 30 seconds go
02:37so
02:43so
02:45so
02:51exercise three butt drops
02:57exercise three butt drops one minute get into it go
03:13get nice and warm here i know you're feeling it you might even be sore from days one through four
03:20that's okay take your time breathe
03:24so
03:30so
03:32so
03:38so
03:40so
03:46so
03:48so
03:56so
04:01so
04:03so
04:11so
04:13so
04:19so
04:21so
04:31so
04:33so
04:35so
04:45so
04:47so
04:49so
04:51so
05:01exercise
05:17exercise
05:22five
05:23my favorite hamstring split exercise
05:26start with one side and that runner's stretch just like you're jumping over a hurdle
05:30jumping over a hurdle
05:32and we have three different levels we'll do each one for 30 seconds so sit up nice and tall take a deep breath in
05:38and exhale here and exhale and exhale here 30 seconds level one
05:44move to level two
06:02move to level two
06:06move to level three
06:34just scooting that knee back a little bit each time
07:02great job
07:04time for the other side
07:05time for the other side
07:06set yourself up in level one
07:0830 seconds each level
07:12go
07:34exercise
07:42exercise six
07:42exercise six
07:43supine
07:44knee to chest
07:44chest with block. So you'll lay on your back, place the block underneath your lower back,
07:50pull one knee to your chest. You've got 30 seconds here. Deep breath in. Exhale, hold and breathe.
08:14Switch sides.
08:44Exercise seven, supine straddle with block. 30 seconds, go.
09:14Exercise eight, low side-to-side Cossack lunge. 30 seconds, go.
09:44Exercise nine, Cossack, down and up.
10:14Exercise. Come into your Cossack lunge on one side. Do your best to sit your hips all the way down and
10:22then lift back up. 30 seconds on this side, go.
10:26Switch sides.
10:5230 seconds on the clock, go.
10:58Take care.
11:00Take care.
11:04Take care.
11:06Take care.
11:08And we'll finish off day five with a two-minute frog hold. Take any little movements that you need to do.
11:14Breathe deeply. And as you feel your body releasing, allow your knees to scoot a little further.
11:20apart each time. If you'd like to use towels under your knees here or knee pads are great as well.
11:26By all means, I encourage it. Two minutes on the clock. Go.
11:32Take care.
11:54Let's go.
12:24Let's go.
12:54Let's go.
13:24Let's go.
13:54What are you doing if you are not subscribed already?
13:57Also, check me out on other socials.
13:59Connect with me.
13:59I love to talk to you guys.
14:03Have a beautiful rest of your day, everyone.
14:05I will see you tomorrow for day six.
14:09Namaste.
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