Foam Rolling for Splits Workshop
Ever wonder if foam rolling could be helpful for working on your splits? In this workshop we’ll explore using a foam roller both as a classic “relaxation” tool to massage tight muscles, but also as a fun, challenging prop to strengthen our muscles to support deeper stretches.
In this 70-min* follow-along routine you’ll learn:
How to use a foam roller (or lacrosse ball / mobility peanut) to relax the major muscles involved in front, middle and straddle splits
Note: passive foam rolling is just a small portion of this workshop, if you’re looking for a pure foam rolling workshop, I’d suggest the Foam Rolling (Lower Body) Workshop instead
How to use a foam roller to strengthen your muscles at their end ranges to support deeper splits
Active & passive flexibility drills targeting the main muscles groups in front/middle/straddle splits
Note: because there is some overlap in hamstring training for front splits & straddle pancakes, the “front split” portion of this workshop is slightly longer than the middle split & pancake portion (~40 min front splits, ~30 min middles/straddles).
* I planned this workshop to fit an hour-long training routine, but some of the explanations for the drills took longer, so the recording is closer to 70 min long. I did include a page at the back of the PDF with a list of all the drills for students who just need a quick reference after doing the workshop once or twice and prefer to practice on their own (not sitting through the explanations in the follow-along.
Prerequisites:
None! This workshop is appropriate for all levels. Modifications of drills are given for folks with super tight hips, as well as flexier hips for students who are getting close-to-flat in their splits.
Recommended props:
Smooth (not textured) foam roller
2 yoga blocks
Yoga mat
[Optional] Sturdy chair or low table
[Optional] Tennis ball, lacrosse ball, or mobility “peanut” if you prefer more targeted self-massage work
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your use only, not to be shared with others - thank you!
Ever wonder if foam rolling could be helpful for working on your splits? In this workshop we’ll explore using a foam roller both as a classic “relaxation” tool to massage tight muscles, but also as a fun, challenging prop to strengthen our muscles to support deeper stretches.
In this 70-min* follow-along routine you’ll learn:
How to use a foam roller (or lacrosse ball / mobility peanut) to relax the major muscles involved in front, middle and straddle splits
Note: passive foam rolling is just a small portion of this workshop, if you’re looking for a pure foam rolling workshop, I’d suggest the Foam Rolling (Lower Body) Workshop instead
How to use a foam roller to strengthen your muscles at their end ranges to support deeper splits
Active & passive flexibility drills targeting the main muscles groups in front/middle/straddle splits
Note: because there is some overlap in hamstring training for front splits & straddle pancakes, the “front split” portion of this workshop is slightly longer than the middle split & pancake portion (~40 min front splits, ~30 min middles/straddles).
* I planned this workshop to fit an hour-long training routine, but some of the explanations for the drills took longer, so the recording is closer to 70 min long. I did include a page at the back of the PDF with a list of all the drills for students who just need a quick reference after doing the workshop once or twice and prefer to practice on their own (not sitting through the explanations in the follow-along.
Prerequisites:
None! This workshop is appropriate for all levels. Modifications of drills are given for folks with super tight hips, as well as flexier hips for students who are getting close-to-flat in their splits.
Recommended props:
Smooth (not textured) foam roller
2 yoga blocks
Yoga mat
[Optional] Sturdy chair or low table
[Optional] Tennis ball, lacrosse ball, or mobility “peanut” if you prefer more targeted self-massage work
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your use only, not to be shared with others - thank you!
Ever wonder if foam rolling could be helpful for working on your splits? In this workshop we’ll explore using a foam roller both as a classic “relaxation” tool to massage tight muscles, but also as a fun, challenging prop to strengthen our muscles to support deeper stretches.
In this 70-min* follow-along routine you’ll learn:
How to use a foam roller (or lacrosse ball / mobility peanut) to relax the major muscles involved in front, middle and straddle splits
Note: passive foam rolling is just a small portion of this workshop, if you’re looking for a pure foam rolling workshop, I’d suggest the Foam Rolling (Lower Body) Workshop instead
How to use a foam roller to strengthen your muscles at their end ranges to support deeper splits
Active & passive flexibility drills targeting the main muscles groups in front/middle/straddle splits
Note: because there is some overlap in hamstring training for front splits & straddle pancakes, the “front split” portion of this workshop is slightly longer than the middle split & pancake portion (~40 min front splits, ~30 min middles/straddles).
* I planned this workshop to fit an hour-long training routine, but some of the explanations for the drills took longer, so the recording is closer to 70 min long. I did include a page at the back of the PDF with a list of all the drills for students who just need a quick reference after doing the workshop once or twice and prefer to practice on their own (not sitting through the explanations in the follow-along.
Prerequisites:
None! This workshop is appropriate for all levels. Modifications of drills are given for folks with super tight hips, as well as flexier hips for students who are getting close-to-flat in their splits.
Recommended props:
Smooth (not textured) foam roller
2 yoga blocks
Yoga mat
[Optional] Sturdy chair or low table
[Optional] Tennis ball, lacrosse ball, or mobility “peanut” if you prefer more targeted self-massage work
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your use only, not to be shared with others - thank you!