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Middle Split and Bridge Basics

Zack Height

Gymnastics, Mobility
Coach
Zack Height

The middle split and bridge are coveted ranges that also happen to open up movement opportunities, address imbalances, and open tight areas that may be causing you pain or restriction in your daily life. Fortunately, you don't have to get a full bridge, or a full middle split to feel the benefits, you just have to train towards them.

This program is intended for those with some training experience in either heavy strength training, or basic mobility work, to begin to challenge themselves and build their split and bridge in a strategic manner.

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BUILD YOUR RANGE STRATEGICALLY
It can be difficult to understand how often to do exercises, or how long you should hold positions to make progress. Take the guess work out of the process by following a program from a coach who has been through the process of building these skills and worked with other adults to build these skills as well.
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MOBILITY THAT APPLIES DIRECTLY TO SKILLS
The bridge and split are gateways. Long before you achieve the full positions you will gain access to new range that opens up movement possible that were previously inaccessible. More free movement is more efficient movement. More efficient movement is less taxing and allows you to train more and recover faster.
Features
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Programming 6 days per week
Build strength and range in a structured program that gradually builds up volume to develop strength and confidence with your increasing flexibility.
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Professional Demo Videos
Clear and accurate demos that show you exactly what you should be working towards.
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Delivered through TrainHeroic
A clean interface to review your training, study the demo videos and instructions, and track your progress.
Equipment
Recommended
Yoga blocks or similar objects for supporting positions // Bands
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Sample Week
Week 1 of 6-week program
Sunday
Middle Split Session 1

A1

Cossack Squat - Low

3 x 20

A2

Sumo Good Morning - Super Wide

3 x 10

B1

Horse Stance Squat

3 x 10

B2

Hip Opener

2 x 10 @ 0:10

C1

Half Middle Split Slides

1 x 10 @ 0:10

C2

Half Middle Split Slides - No Hands

1 x 10 @ 0:10

D1

Pancake - Weighted with Hips Elevated

3 x 10 @ 0:30

D2

Active Pigeon

3 x 10 @ 0:10

E

Middle Split on Elbows - Band

2 x 0:30

F

Straddle Stretch on Wall - Band

2 x 1:00

Monday
Middle Split - Session 2

A1

Cossack Squat - Low

3 x 20

A2

Sumo Good Morning - Super Wide

3 x 10

B1

Quadruped Straight Leg Abduction

2 x 12 @ 0:03

B2

Frog Stretch

2 x 10 @ 0:30

C

Straddle Stretch - Reps

2 x 10

D

Horse Stance - Pulse

2 x 1:00

E

Middle Split Hold

2 x 0:30 @ 0

Tuesday
Bridge Day

A1

Side Bends - Standing

2 x 20

A2

Bretzel

2 x 10 @ 0:30

A3

Glute Bridge Abduction

2 x 20

B1

Chest Stretch - Rings

1 x 1:30

B2

Couch Stretch

1 x 1:00

C1

Cat/Cow - Band

2 x 10

C2

Sphinx

2 x 10

D1

Cobra - Band

2 x 10 @ 0:10

D2

Lunging Hip Extension Stretch

2 x 10 @ 0:10

E1

Shoulder Opener - Wall

2 x 0:30

E2

Diagonal Stretch

2 x 10 @ 0:10

F

Thoracic Bridge Push-up - Feet Elevated

2 x 10 @ 0:20

Wednesday
Middle Split Session 1

A1

Cossack Squat - Low

3 x 20

A2

Sumo Good Morning - Super Wide

3 x 10

B1

Horse Stance Squat

3 x 10

B2

Hip Opener

2 x 10 @ 0:10

C1

Half Middle Split Slides

1 x 10 @ 0:10

C2

Half Middle Split Slides - No Hands

1 x 10 @ 0:10

D1

Pancake - Weighted with Hips Elevated

3 x 10 @ 0:30

D2

Active Pigeon

3 x 10 @ 0:10

E

Middle Split on Elbows - Band

2 x 0:30

F

Straddle Stretch on Wall - Band

2 x 1:00

Thursday
Middle Split - Session 2

A1

Cossack Squat - Low

3 x 20

A2

Sumo Good Morning - Super Wide

3 x 10

B1

Quadruped Straight Leg Abduction

2 x 12 @ 0:03

B2

Frog Stretch

2 x 10 @ 0:30

C

Straddle Stretch - Reps

2 x 10

D

Horse Stance - Pulse

2 x 1:00

E

Middle Split Hold

2 x 0:30

Friday
Bridge Day

A1

Side Bends - Standing

2 x 20

A2

Bretzel

2 x 10 @ 0:30

A3

Glute Bridge Abduction

2 x 20

B1

Chest Stretch - Rings

1 x 1:30

B2

Couch Stretch

1 x 1:00

C1

Cat/Cow - Band

2 x 10

C2

Sphinx

2 x 10

D1

Cobra - Band

2 x 10 @ 0:10

D2

Lunging Hip Extension Stretch

2 x 10 @ 0:10

E1

Shoulder Opener - Wall

2 x 0:30

E2

Diagonal Stretch

2 x 10 @ 0:10

F

Thoracic Bridge Push-up - Feet Elevated

2 x 10 @ 0:20

Coach
coach-avatar Zack Height

Zack is an expert working with adults who aspire to use their bodies to perform gymnastics skills, lift weights, run fast and long, and live a more pain free life.

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Mobility Milestones

The middle splits and bridge are true milestones in mobility. And more than being a great accomplishment in themselves that proves your dedication, they truly do open up movement options that otherwise would be impossible. Make the way you want to move a r

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Middle Split and Bridge Basics