Splits
Tips for splits
- Ensure body is lifted with correct posture
- Keep hips square to the front
- Aim for both legs straight and feet pointed
- Ensure back leg is turned out
- Keep hands on floor next to hips
Stretches for Splits
- Kneel on one knee, push into front knee, using hands for support. Ensure hips are square. Hold for 30 seconds.
- Transfer weight onto back leg and straighten front leg, taking body over front leg. Keeping hips square. Hold for 30 seconds.
- Repeat steps 1 and 2 twice.
- Attempt splits
- Repeat on other leg
- Lay on back, keep one leg straight and flat on floor. Pull the other leg in towards body ensuring it is remaining straight. Hold for 30 seconds.
- Change legs and repeat
- Repeat steps 6 and 7 twice on each leg.
- Attempt splits
- Stretch the front leg also by keeping hips square and pulling back into your bottom.
What should I eat before a competition?
Depending on how close you are to performing, will change your ratio of macronutrients (carbohydrates, protein and fat).
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