Master The Middle Splits Challenge

The middle splits is much more about strength and alignment than it is about stretching. Learn how to do the Middle Splits the RIGHT way with this 28-day program.


Before you get started there is something I NEED you to do and I promise you won’t regret it!

I need you to set up your phone and film/photograph your current middle split. I want you to do a very quick warm up:


• 30 seconds jog on spot

• Forward and backward leg swings x 10 each leg

• Side to side leg swings x 10 each leg

• Side squat/Side lunge x 8 each side

• Standing wide leg fold x 30 seconds

• Frog pose stretch x 30 seconds


Then move into your current version of a Middle Split and snap a pic!


You will absolutely LOVE looking back on this as your flexibility progresses and will be such an easy way to see how far you’ve come.


Go do it NOW, then come back to explore the rest of the challenge!

The journey is more fun with friends!

As you work your way through this challenge head on over to the Master the Middle Splits Community page to share your progress, ask any questions you might have, and cheer other on!

Go to the Community

Day One

Day 1 of the Middle Splits Challenge is to complete the 5-part workshop!


You can watch these 5 videos back-to-back, or break it down and complete them over a couple of days before continuing with the challenge if you prefer!


Now download your Training Log E-Book ⬇️ and use it to track your Training Class.

38:37
Training Class

This is the Training Class that you will take throughout the challenge.


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 3

10:40
Yoga for Glutes

Just 10 minutes to feel better in your body, today we strength that peach 🍑

Day 4

30:36
Mini Ladder Flow

Shoulder & hip mobility is the name of the game. Strength and stretch is how we're gunna play it!

Day 5

38:37
Training Class

Consistency is the key to progress.


Be sure to keep a record of your training in your Training Log.  If you don't log, your ability to progress will be drastically limited.

Day 6

38:37
Training Class

Make today count.


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day

7

31:51
Passive and Active Hips

Passive stretches are those which we relax into, whilst active ones use our muscles to find the stretch. This class has both for the whole hip joint - glutes, inner thighs and hip flexors.

Day 8

38:37
Training Class

It's a slow process, but quitting won't speed it up!


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 9

38:37
Training Class

The harder you work for something the greater you'll feel when you achieve it.


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 10

21:14
Seated Stretch

Get comfy and cosy for this wind down, gentle seated stretch. The perfect wind down before sleep or a calming practice to settle the mind whenever you need it.

Day 11

1:00:04
A Recipe For Skandasana

Whether it's your nemesis or an easy peasy pose for you, this Skandasana class is all things hip mobility to help you build strength and openness in the hips as well as a side helping of ankle mobility.


Grab a couple of blocks and enjoy!

Day 12

29:28
Morning Twists

Twists are such a great way to wake up the body! Expect some typical and slightly less-typical twists, some balancing, some juicy hip openers, and lots of energising stretches :) Enjoy!

Day 13

38:37
Training Class

Will it be easy? Nope. Will it be worth it? Absolutely.


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 14

12:03
Quick Hip Mobility

Just 10 minutes to feel better in your body, today is all about opening and strengthening the hips!

Day 15

38:37
Training Class

You're more than halfway - keep going!


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 16

28:51
Flying Lizard Power Flow

27 minutes of juicy hip openers, creative balancing and having a try of Elephant Trunk to Flying Lizard arm balance transition. Spicy!


Props needed: Blocks

Day 17

38:37
Training Class

Do what you have to do until you can do what you want to do.


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 18

22:28
20 Minute Lower Body Stretch

Take yourself 20 minutes to stretch out the lower body - glutes, hamstrings, hips and calves included. A relatively slow paced, gentle class for releasing into your body. Enjoy! 

Day 19

38:37
Training Class

Your future self will thank you for doing this!


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 20

01:00:12
Ultimate Hip Mobility

Work on the flexibility we need for Middle Splits, namely the inner thighs, as well as building the strength in the whole hip to allow our body to access the pose.

Day 21

23:44
Deep Stretch

Want to work on your flexibility? This 20 minute stretchy yoga flow has a flexibility focus - slower movements and longer holds. Enjoy!

Day 22

38:37
Training Class

The person who makes it is the person who keeps going when everyone else has quit.


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 23

36:07
Mobility Flow To Side Crow

A 30 minutes of mobility movements for thoracic spine and hips with an opportunity to explore side crow pose!


Optional prop: block

Day 24

30:11
Chill Out Stretch

If you're looking for a super chill, super calm class to wind down and relax, you're in the right place. Put on your comfy layers, you might enjoy this one most in the evenings!

Day 25

38:37
Training Class

As long as you keep going, you'll keep getting better.


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 26

28:20
Restorative Hip Practice

Take it easy with this restorative hip opening class, allowing you to relax and release into the postures, taking it as deep or gentle as you wish.

Day 27

38:37
Training Class

You're amazing!


Be sure to keep a record of your training in your Training Log. If you don't log, your ability to progress will be drastically limited.

Day 28

01:11:01
Retake Middle Splits Flow

Retake this flow from Day One and see how far you've come!

Congratulations!

Don't forget to snap a pic of your new Middle Split and compare it to that photo you took way back on Day 1!


I hope you're proud of the progress you've made!


And if you're looking for your next challenge why not check out the 28-day Front Splits Challenge!

The 28-Day Front Splits Challenge