Catie Brier And Dr. Jennifer Crane – Square Splits

Description

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Catie Brier And Dr. Jennifer Crane – Square Splits
This online course will give you the tools needed to safely and efficiently improve your square splits. It is appropriate for all levels, from the beginning flexibility student to the professional performing artist. The course starts by discussing relevant anatomy and physiology of stretching, in terms you can ACTUALLY understand. Then, you’ll be lead through this four-part program one structure at a time. Each exercise will be broken down into its main components, so you’ll not only understand how to do the exercise correctly, but also what each exercise accomplishes. At the end of the course, you’ll have two separate workout plans (provided as downloadable PDF documents with photos and Descriptions) to implement after you have a solid understanding of the individual exercises. These workouts, and their component exercises, are all engineered to work together to optimally enhance all aspects of split flexibility while also strengthening the muscles required for injury prevention!
COURSE CURRICULUM

Introduction

 
Preview
Welcome! (1:20)
 
Start
Basic Principles of Flexibility (1:00)
 
Start
Physiology of flexibility (14:36)
 
Start
Core Stability: The foundation of EVERYTHING! (5:10)
 
Start
The Pre-Stretching Warm Up (0:59)
 
Start
Guide to Exercises
 
Start
Disclaimer
 
Start
Tools Needed

Part 1: Hamstrings and Nerve Glides

 
Start
Peanut: Hamstrings (0:39)
 
Start
Sciatic Nerve Glide, option 1 (0:22)
 
Start
Sciatic Nerve Glide, option 2 (0:21)
 
Start
Dynamic front kicks (0:34)
 
Start
Standing Hamstring stretch (0:29)
 
Start
Bend and Snap (0:35)

Part 2: Hips

 
Start
Peanut: Psoas and TFL (1:38)
 
Start
Childs pose leg lifts (1:13)
 
Start
Hip Flexor Lunge (1:09)
 
Start
Dynamic Back Kicks (0:54)
 
Start
Quad/Hip Flexor Lunge (1:01)

Part 3: The Square Split

 
Start
Internal Rotation Strengthening (0:51)
 
Start
Leg Straighteners (0:36)
 
Start
Cobra leg lifts (1:00)
 
Start
The Full Split (1:00)

Part 4: Putting it all together

 
Start
Wall split (0:56)
 
Start
Childs pose pike lift (0:36)
 
Start
Leg straighteners with a lift (0:37)
 
Start
Elevated Back Leg Lifts (0:59)
 
Start
Criteria/pre-requisites for oversplits
 
Start
Oversplits (0:59)

The Full Programs

 
Start
Workout 1
 
Start
Workout 2