Middle Split Stretch Routine (5 Minutes)

This video tutorial guides viewers through a series of exercises designed to improve flexibility and prepare for middle splits. It begins with a warm-up and cardio session to ensure the body is ready for stretching. The tutorial then progresses to lunges and hip flexor stretches, followed by butterfly and frog positions to target the IT band and adductors. The session concludes with center splits practice and a cool down, emphasizing the importance of maintaining proper form and modifying exercises to fit individual needs.

Why is it important to keep the spine vertical during the warm-up exercises?

• To prevent injury

• To increase flexibility

• To engage the hips

• To improve balance

What is the correct alignment for the front knee during lunges?

• In front of the ankle

• In line with the ankle

• Behind the ankle

• In line with the toes

What should you do if you cannot reach the full stretch in the routine?

• Hold your breath

• Skip the stretch

• Modify to fit your body

• Force the stretch

Which muscle group is targeted in the butterfly stretch?

• Calves

• Adductors

• Hamstrings

• Quadriceps

What is the purpose of the frog position in the stretch routine?

• To stretch the hamstrings

• To engage the core

• To improve hip flexibility

• To target the IT band

During the forward fold, what should be maintained to ensure proper form?

• Relaxed shoulders

• Bent knees

• A vertical back

• A rounded back

What is the goal of the wide-legged stretch in the routine?

• To increase leg strength

• To improve balance

• To push flexibility limits

• To relax the muscles