- Hey everyone.
I am so excited to be here on Fridays.
So if you're new to the Miss Auti channel,
this is your one stop shop for all dance content.
But even if you're not a dancer,
we have so many amazing videos
on flexibility, on just stretching, on mobility.
So, if you just want to move your body,
this is a great space for you to join in.
So, welcome to the family.
We usually have videos only on Wednesdays
but now we have videos on Wednesday and Friday.
So, welcome to our very first Friday video.
And today we're doing a stretch routine to get your right
and your left split, AKA your side splits.
(upbeat music)
All right everyone.
Let's start out with a little bit of cardio.
So, anytime you do a stretch,
you want to make sure that you do a warmup
to get those muscles nice
and gooey and your blood rate?
Heart rate up and running.
It's fine.
It's the weekend.
My brain is mush.
- [Videographer] Watching too many vampire movies.
- Too many vampire movies.
Here we go guys.
March up one and two, the opposite arm is coming up.
Get that leg up as high as you can,
but don't stress about getting all the way high,
we're just doing a nice little warm up.
That opposite arm to get your back
and your shoulders in motion.
Now we're going to jumping Jack up.
Two, three, four.
Keep going.
A modification for this would be to just step out.
If you don't want to have that jump impact
on your joints, keep going.
And up,
something good to note about stretching and warming up
is to always make it work for your body.
Squat and lift, squat.
Squeeze on the up.
Squat.
My blood rate, my heart rate is already pumping.
Down,
down,
one more.
Now we're going to step together.
We go out together,
just get those big muscle groups warm,
Especially for our side splits you guys.
You want to make sure your lower body is nice and toasty.
Let's do more marches.
Up.
This time really make a fist with your fists
and engage those arm muscles.
Four more, four, three, two, one.
Okay guys step out into wide stance.
Breathe your arms up and stretch all the way forward.
You might feel a little tightness in your hamstrings.
That is okay.
We're going plie bend and stretch.
Again, plie
and stretch.
You guys, if you're not all the way down, it's okay.
Even if you're here, just try not to lock your knees out,
a little bit and hold,
just as long as you're getting a good hamstring stretch.
We're going to hold it here everyone.
You can kind of shift your hips side to side.
You'll feel that in different parts
of your hamstring and hold center.
Shake your head out, no.
Shake your head out, yes.
And then let's walk our arms
and our upper body over to one leg.
When you're here,
everyone, want to make sure you don't have a rounded spine.
You always want to have a flat back.
Keep it long and over the leg.
Length is really, really important when you're stretching.
And come back to the middle.
Let's find another plie, and let's find a stretch.
Let's take it over to the other side.
Always make sure you're breathing.
One of your legs might feel tired than other,
that's totally normal,
just give it a little bit of extra love.
Remember flat spine, try not to round,
and let's take it center again.
Find your plie and your stretch here.
Make sure everything is nice and heavy.
This time we're going to take it over
to that very first leg,
and then you're going to bend the opposite leg.
Hold it there,
and then you're gonna stretch it up.
Again, bend the opposite leg, and stretch it up.
Let's go center over to that other leg.
Flat back.
Keep reaching out with your upper body.
Bend the opposite knee, and stretch it up.
So we're working on our hamstring flexibility,
hamstring mobility because that is
a very big part of your split,
and back to center my loves.
You're going to turn your toes this time to a triangle.
So your triangle works your front hamstring
and the back calf muscle.
So this is a great shot from the side
to show that you don't want this rounded position
but lengthen over the leg,
you should feel a much deeper stretch here.
All right guys and down to that high lunge,
straight line from the front knee down to the front ankle.
Shoot your back heel away from your body.
So no passive stretching, really lengthen out.
Let's drop that knee down and press up nice and tall.
Hold it here.
You want to make sure that you're pushing out
of your shoulders, lifting up.
The more you sit up,
the deeper hip flexor stretch you'll get,
and we're holding here.
Go ahead and drop that one arm down.
The same arm as the leg that's bent in front
is going to reach out,
and then we're going to reach up behind us.
Remember you always want to feel a stretch,
but not feel pain.
So if you ever feel like a shooting pain,
go ahead and stop what you're doing.
Modify the stretch, and then keep trucking along.
Tap those toes back up to your high lunge,
back up to this triangle position.
Get that outside hip squared down to your front leg dancers.
Beautiful.
Hold it there.
Let's try the other side.
You're going to shift through the middle,
over to the other side, triangle.
Push that back heel into the floor
to get great calf stretch.
long spine over that front hamstring.
And breathe.
Beautiful, let's bring it down to a high lunge.
Really lengthen the back leg.
It's really easy to kind of just want to give up there.
So, keep pushing that leg back.
Beautiful, from there, we're going to drop that knee down.
We're gonna lift up nice and tall.
Try not to just sink into your hip.
I want you to push out of your front heel.
Push out of your shoulders.
Sit up nice and tall.
Tuck your booty underneath
to get a bigger hip flexor stretch, and hold here.
Those little cues will give you a big difference
in the rate of your progress.
From here, you guys are going to come on down.
The same arm as leg that's bent in the front reaches out,
and then we're going to reach up and behind us.
This goes back into your hip flexor again.
And then we come back down.
Tuck up into your high lunge
and up to your triangle.
Always one hand on both sides
of that front foot for stability.
Bring it back through the middle.
We're going to walk your feet together.
When we're here, we're hanging so heavy over those legs.
If this is too intense on your hamstrings,
add a little micro-bend in the knee,
holding it there.
All right, you guys, you're going to bend one knee
and lift the opposite arm up in the air.
This gets the higher attachment of that hamstring.
Hold.
It's kind of an intense stretch.
So, make sure you're breathing,
and bring it back down.
Straighten both legs.
Bend the opposite knee.
Take the opposite arm high, hold it here.
You want to look up towards the lifted arm as well.
You can even get your wrist a little bit of love here.
Roll them out, and drop it back down.
Walk your feet away from one another again.
Turn over to your triangle.
High lunge.
You're going to tuck your knee, this time dancers.
You're gonna push your weight back.
So this is one option to come
from your knee down lunge to a push back.
I call this a hamstring push back.
Hold it here.
You can stay here or go all the way down to the floor,
and stretch over that leg.
You might not be all the way down.
You might be here.
That's okay.
Just make sure you're getting a good stretch.
Keep your back long over instead of doing this.
Lengthen out.
We're gonna come back up to our knee
down lunge and hold.
From here we're going to inchworm our front foot up.
One hand on both sides of that front foot,
Inchworm your front foot,
anchor your back knee down down and hold.
No matter where you are for your split.
It's okay.
Just do not give up.
Hold it until eventually you will be all the way down.
We're lifting up nice and tall.
Hold wherever you have for your split.
Try not to crunch over the upper body.
Lift.
do a little bit of a forward hinge,
a little bit of a back hinge.
So, if you're all the way down in your split
go ahead and gently come back up to your knee down lunge.
If you're just working
on your splits for the first time or second time
or maybe you're returning to stretching,
just gently come back to your knee down lunge.
Tuck those toes.
Press up to your triangle.
Turn to the front.
Other side triangle, other side lunge, knee down.
We're gonna send our hips back in our hamstring push back.
So either to save here with a long spine,
or go ahead and drop all the way down.
Breathe it out.
Beautiful, and coming back up,
remember anchor your back knee down.
And go ahead and inchworm that front foot out.
You might be here, and that's okay.
Try not to sink down.
Press up out of those palms,
and then keep on going with that inchworm.
Beautiful.
All the way down, whenever you get there.
Flexibility is a process.
So have some self-love, some patience.
You'll get there when you get there.
There is no rush.
And a little hinge forward, a little hinge back.
This time dancers, you're going
to sit directly on your booty.
You're going to bring both legs into each other.
Go ahead and give them a little shake.
Shake your wrists out too.
Bring your feet together.
We're going to separate them now about one foot apart.
We're going to breathe our arms high,
and you're going to stretch all the way forward.
Dancers, go ahead and hold there.
What happens sometimes, just watch this,
I say, all right, "stretch forward",
and then this happens.
This is doing nothing for your body.
What you want to do is maintain a flat back
and lengthen over.
Even if that literally means you're stretching like this,
I promise you that will get you a lot further
than just rounding your spine.
This is a passive stretch.
So lengthen over and hold.
This time, let's flex our toes.
Really grab them, and really pull them back towards you.
Maintain your flat back.
You can kind of shift your little legs around,
And point those toes, drop your head.
And bring it up.
Do a little crisscross and give yourself a pat on your back.
That stretch routine you can do every single day.
It's low impact.
So, it's not going to be too intense for daily use.
You can even do it multiple times a day.
So hope you loved it.
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All right, you guys
I hope you enjoyed that stretch routine
for your side splits.
Don't forget to have some compassion for yourself
as you're working your way to that flexibility goal.
So just a little preface for these Fridays.
They are going to be flexibility Fridays.
Big things to Brayden, who came up with that idea.
I'm so excited.
We're going to have stretch routines.
We're going to have basically all encompassing flexibility.
So flexibility tricks.
We might even do things that have to do
with like yoga for dancers or just anything that has to do
with your body becoming more mobile
and flexible and bendy and more incentives.
It's going to be really fun.
So stay tuned for all of the Friday fun.
I cannot wait for what's ahead.
We'll see you guys next week.
(upbeat music)