00:00Hey you, welcome to day 9 of 10 days to middle splits, where you'll get your middle splits
00:08or get a hell of a lot closer in the next 10 days. My name is Addison, welcome to Flow
00:15with Addie. This is no BS. Let's get straight to it. For today's program, you will need
00:22a yoga mat, a yoga block, and a stretchy band or a wall. Let's get started. Exercise 1,
00:29low lunge, knee circles. Pick a side, 30 seconds on the clock, go.
00:52Same side, switch directions.
01:22Switch sides, start circling, 30 seconds, go.
01:37Switch directions.
02:03Switch directions.
02:33Exercise 2, supine windmill legs. One minute, go.
02:47So, let's go.
02:52Okay.
02:56Okay.
03:27Exercise 3, happy baby, 30 seconds, go.
03:57Exercise 4, half happy baby, pick a side.
04:26Just 15 seconds to take a deep breath in and go deep, go.
04:31Great job, switch sides, take a deep breath in, 15 seconds, go.
04:49Exercise 5, butt drops.
05:13Stand up, we're doing this for a minute, get nice and deep, go.
05:18Let's go.
05:19Let's go.
05:20Let's go.
05:21Let's go.
05:22Let's go.
05:23Let's go.
05:24Let's go.
05:25Let's go.
05:26Let's go.
05:27Let's go.
05:57Exercise 6. Frog with one block. Pick a side. 30 seconds. Go.
06:27Switch sides.
06:5230 seconds. Go.
07:22Exercise 7. Frog for 3 minutes. Starting in 3, 2, 1. Get comfortable.
07:403, 2, 1. Get comfortable.
07:423, 2, 1. Get comfortable.
07:463, 2, 1. Get comfortable.
07:523, 2, 1. Get comfortable.
07:583, 2, 1. Get comfortable.
08:043, 2, 1. Get comfortable.
08:083, 2, 1. Get comfortable.
08:143, 2, 1. Get comfortable.
08:204, 1. Get comfortable.
08:244, 1. Get comfortable.
08:405, 1. Get comfortable.
08:445, 1. Get comfortable.
08:565, 1. Get comfortable.
09:006, 2, 1. Get comfortable.
10:36Option to do it on a wall or with a stretchy band.
10:40Shake out your legs after that intense frog.
10:42I know that was crazy.
10:43Get yourself set up.
10:45One minute on the clock.
10:46And go.
11:06Two minute on the clock.
11:12And you can take off an emotional pregunt.
11:15And you're like, oh my god.
11:17See what's on a wholeŲ¦ asleep.
11:18See how cool you're doing.
11:19I him.
11:20Exercise 9, straddle series, 30 seconds in each.
11:4930 seconds in seated forward fold, then a little bit wider, then a little bit wider.
11:55Begin in seated forward fold, take a deep breath in, go.
12:19A little wider.
12:23A little wider, 30 more seconds.
12:51A little wider, 30 seconds in seated forward fold, then a little bit wider, then a little bit wider.
13:03A little wider, 30 seconds in seated forward fold, then a little bit wider.
13:15Exercise 10, final exercise, middle splits, attempt it or try it on a bolster or a pillow.
13:29Deep breath in.
13:31One minute on the clock.
13:33Let's go.
13:35Let's go.
13:39Let's go.
13:41Let's go.
13:45Let's go.
13:51Let's go.
14:19Let's go.
14:21Let's go.
14:23Let's go.
14:25Let's go.
14:27Let's go.
14:29Let's go.
14:39Let's go.
14:41Let's go.
14:43Let's go.
14:47Let's go.
14:51Let's go.
14:53Let's go.
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