Level 2 Splits Sequence

Level 2 Splits Sequence


0:00 Intro
2:44 Warm Up 

Standing Sequences
15:35 Variation 1: Triangle & Half Moon
20:30 Variation 2: Pyramid and Standing Split

32:50 Lunge to Floor Splits

53:43 Centre Split A: Variation 1
55:13 Centre Split A: Variation 2

Centre Split B: Straddle Sequences
56:45 Variation 1: Reclined Straddle
58:59 Variation 2: Seated Straddle
1:01:59 Variation 3: Straddle Leg Lifts
1:04:00 Variation 4: Compass Pose

1:09:00 Arabesque & Attitude: Pigeon & Kneeling
1:11:36 Tilt Kick Prep: Kneeling

Kicks & Balances
1:14:38 Variation 1 Parallel 
1:16:48 Variation 2 Turnout
1:19:09 Variation 3 A la Seconde (Second Position)/To the Side
1:20:47 Variation 4 Dancer's Pose
1:22:35 Variation 5 Penche

1:24:38 Cool Down

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Level One Splits Sequence

Splits Sequence is an introductory video that provides a flow of stretches, alignment cues and technical information for front and centre splits. Transitions are made with resistance and control, varying the load through contraction and release, in order to develop more active ability in what are commonly passively held positions. While props are encouraged to ease accessibility and maintain stability, no other equipment is needed. The range of motion and hold time is managed by participant. A mind-body connection is encouraged throughout to aware oneself of the adaptive changes and signals given for both protection and progression. Prerequisites: The flow sequence may be modified to match range of motion, although it is advisable that participants be able to hold a plank position and kneel on the ground. The positions used to work in and out of our splits largely make use of either hands and or knees on floor. Props: Yoga blocks, chairs and padding underneath the knee may all be required for safety and progression. Video Intro: 0:05 Warm Up: 4:35 Front Split Sequence: 7:43 Middle Split Sequence A: 44:26 Middle Split Sequence B: 48:20

Bronwen Kettleson