Flazéda Online Classes
Stretch and flex your way into the middle splits with the wonderful Ella Phoenix.
Qualified Sports Physiotherapist Ella Phoenix shows you the best warm ups and safest techniques to stretch out and into the splits.
* Disclaimer: not all of our beautiful bodies allow this position & there are alternatives to the middle splits in the final video for those of us who aren't built to go the whole way down.
Class Introduction from ELLA
Welcome wonderful students!
Thank you for joining me on this journey from home!
The aim of these videos is to stretch and strengthen the surrounding muscle groups involved in middle splits so that you're ready to add this great trick into your choreo vocabulary.
Other accessory groin muscles
Please keep in mind that not all of our beautiful bodies can move into this position so I can't guarantee that you'll be able to reach the full middle splits by the end of this program, but you'll gain more general flexibility in your lower half.
This is a follow along Dance warm up you can do at the start of each practice session to get your Hips moving
Warm Up Stretch
This is a follow along warm up with stretching to get your body moving. Aim to hold each stretch for 30 seconds.
THIS IS AN OPTIONAL EXTRA STRENGTHENING EXERCISE, I RECOMMEND DOING IT EVERY TIME.
REPEAT EACH EXERCISE AT LEAST 10 - 12 TIMES EACH
TABLE TOP POSITION:
Glute extension/leg raise,
Lateral leg lift,
THIS IS A FOLLOW ALONG TO STRETCH OUT YOUR GLUTES, this is an optional bonus video but I recommend you do it if you have time during each session.
MAKE SURE YOU HAVE A WALL YOU CAN USE FOR THESE STRETCHES
PROP ASSISTED STRETCH
A BONUS STRETCH IF YOU HAVE A RIGID STRAP OR YOU CAN USE A TOWEL IF YOU DON'T HAVE ONE
MIDDLE SPLIT & ALTERNATIVES
NOW YOU'RE ALL WARMED UP AND READY TO GO! HERE'S OUR FINAL STRETCH FOR THE MIDDLE SPLITS. DON'T WORRY IF YOU CAN'T GET ALL THE WAY DOWN, I CAN'T EITHER, THERE'S ALSO SOME ILLUSION SPLITS YOU CAN TRY WHICH YOU CAN MIX INTO YOUR CHOREO TO CONVINCE THE AUDIENCE YOU CAN.
THANKS FOR JOINING ME!
THANK you FOR JOINING ME FOR THIS STRETCH AND FLEX PROGRAM!
REMEMBER YOU CAN COME BACK TO IT ANYTIME.
I'D LOVE TO HEAR HOW YOU GO SO TAG US IN YOUR PROGRESS POSTS ON INSTAGRAM OR FACEBOOK! @FLAZEDA.HUB
IF YOU HAVE ANY QUESTIONS PLEASE SEND THROUGH AN EMAIL TO STAFF@FLAZEDAHUB.COM AND WE'LL GET BACK TO YOU AS SOON AS WE CAN!
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