Mega Leg Strengthening Splits Drill

Mega Leg Strengthening splits drill sequence that will strengthen your active flexibility of your splits and straddle in a way that is very useful on silks. Pay attention to squared hips, and never go all the way to your end range mobility. Never sink into flexibility in this exercise. Stay ACTIVE!
Beginners should just repeat step 1 twice each side. Intermediate students can try steps 2 and 3. Step 4 is for advanced students only.
Wrap one foot on each panel evenly.
1. From sus-sous position with your hips squared and your legs squeezing together. Right leg forward, hold pole in front of you with your left hand. Slowly lower into a square hipped split. Only go so far that you are holding 100% of your body weight with your legs and your hand is just helping to balance. Hold 10 seconds. Press down w your legs to return to sus-sous position. Repeat other side.
2. Do step one again, but go lower into your splits holding very little weight in your hand. Do not lean into your hand. Stay in your legs. Do not go fully into your splits, but only so far that you can hold your hips square and most of your body weight in your legs. Over time, you will slowly be able to go further into your splits with strength and control.
3. Straddle Squats. Legs together with one hand on each pole in bent arm hold (Brasos T-Rex). With all of your body weight in your legs, press your legs open towards a V / Star straddle position without piking/flexing at the hips. Hold 10 seconds and press your legs back together. Move through that position again and press all the way down into a sitting straddle position keeping your back straight (ribs in) and straightening your arms on the way down. Repeat 3-5 times.
4. For advanced students. From your straddle sit position w your arms straight holding the poles, press into your feet to close your straddle slightly while pulling w your arms toward Brasos T-Rex to lift your hips up and over towards splits on the right side. Lower carefully into splits while taking off your left hand. Press into your legs again to lift your hips, re-grabbing the left pole with your left hand and return to straddle sit. Same thing on the other side. Make sure to use your leg strength to lift your hips up and over from straddle to splits and back to straddle. This is super important to strengthen your legs and not crunch through your joints.
Enjoy and stay conscious of your body. Listen.
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