Plant a seed. Grow a tree. Journey to floor.

[Shihan]

Hi all!

Hoping to use this thread to document my journey to the floor for the front splits, pancake and middle splits. Hope to get some feedback and ideas on other things to try out but I think I got a fairly decent routine. Just need to trust the process i guess. I will try to check in with photos to document progression after some time.

Current protocol:

Front splits

1) Long lunge holds with weights
2) Dynamic lunges rocking front knee beyond front ankle
3) End range closing of quads with straight legs at the shortened position with Stall Bars 
4) Front splits rocking back and forth into lowest position

Pancake

Exercises from the Master the Pancake

Box forward folded Quad contractions - either with partner or with 20-25kg weight on back

Middle Splits

Quick and Dirty middle splits protocol from Emmet.

1) Tailor pose
2) Horse Stance Static holds/Dynamic squats with weights
3) Middle splits holds with cushions at botton. C-R

Additional, I do standing knee/leg abduction holds prior to my middle splits holds just to get that activation going.

Pancake from Sept 2019

Shihan

 

Forward Fold in Tailor Pose Oct 2019

Oct 19 Middle Splits

Sept 19 Front splits (L)

Sept 19 Front Splits (R)

 

[Shihan]

Quick update.

Starting to do a full routine of front splits prep with Emmet’s routine on YT which has introduced many nuances to the different muscle groups under stretch. Still working hard on the front splits Isometrics so far.

Still going to take the pancake and middle splits slow. Both still gives me quite an intense stretch which my body is getting used to but I am beginning to feel that I can actively pull deeper in each position which feels like the game changer hopefully.

Left Front split Isometric Dec 2019

Right front split isometric Dec 2019

Pancake - Jan 2020

[MarkusO]

Hi

I would add isolated hip flexor work. Are you doing the tailor pose with weights? It doesn't look like it judging from your picture. You might want to put some kettlebells on you knees. Some partner work might be helpful, too. Enjoy your journey. :-)

[Shihan]

Hi Markus.

Any novel suggestions of hip flexor work? I do work with pike compressions. Straddle compressions are more suffering so I would admit I don’t do much of them. I should explore them abit more tho, especially as pre-pancake prep work.

I do the tailor pose with weights sitting upright and then without weights leaning forward. I do prefer doing the active contractions (knees away from ground and knees towards the ground) as a cue and have found it more useful then just simply adding more weight. 

It’s not easy finding a partner willing to or have the skill to put the right amount of weight on you.

It is actually quite therapeutic and fun to feel more and more comfortable in the deep postions.

Shihan

[MarkusO]

17 hours ago, Shihan said:

Any novel suggestions of hip flexor work?

ST's partner hip flexor stretch is the best of them all. I would try to find a partner at least once a week for it. It's pure gold.
There are solo versions that work well, check the mastery series, but they are not as efficient. One I recently tried is from @Emmet Louis front split video with the kettlebell over your head, I really like this one, even though it can be a bit unstable.

[Kit_L]

@Shihan: only the standing hip flexor we do comes close to the partner version, and not that close. What you are demonstrating in the last two photos is excellent, and what we teach our advanced students. It is a very strong stretch and immensely strengthening, too, the deeper you get.

One way to improve your form is to hold a vertical stick out to the side between thumb and index finger (so you don't take any weight out of the position) for a bit of stability and before you get into the deeper stretch position, twist the hip of  the back leg forwards as much as you can, tuck your tail, then lower. This will make a significant difference. Please try this and report back.