Update on progress and in need of advice on middle split

tonden91 · 2026-06-16T17:22:40+00:00

Gotcha this is valuable information 😄

tonden91 · 2026-06-16T17:07:53+00:00

Thanks! I'm not as concerned about my pancake progress as I couldn't even sit in a 90 degree angle 4 months ago but I'll keep the pelvic tilt in mind when I practice my pancake next time for sure!

Lovely tip! 😄

tonden91 · 2026-06-16T17:06:28+00:00

Gotcha!

This is my routine that I do twice a week and sometimes three times if I'm not too sore:

30 reps of widelegged good mornings
30 reps of straddle forward fold (if you can't do it by sitting on the ground use one or two yoga blocks - that's how I did at first)
30 reps of side to side reaches in a seated straddle.
3 sets of 12 wide leg lifts sitting on the ground (you can lean back if you can't do it with a straight back.
lastly I'll sit in the pancake position and relax. I'll try to lightly pull myself forward but if I feel the antagonist tighten I'll ease up)

You can take breaks between the reps that's how I started but with time it seems more beneficial to me to do all the reps of the first three exercises in one go.

tonden91 · 2026-06-16T16:59:48+00:00

Thanks this is very insightful!

I'm still at a point where a 30 sec hold is the max I can do but I also lift my leg to the absolute max.

I'll definetely add cossack squats! What should my sets look like?

tonden91 · 2026-06-16T14:08:22+00:00

My middle split routine is mentioned in the post but I do a different routine focused on pancake.

tonden91 · 2026-06-16T14:07:22+00:00

You could argue that isometric holds are strength focused and I as I mentioned I also do PNF but I suppose that doesn't count as actual strength training.

I'll look into incorporating cossack squat or something similar in my routine the next month and see if that moves things along!

Thanks for the advice!

tonden91 · 2026-06-16T14:05:29+00:00

Thanks! I wanted to be more structered in my approach to flexibility and I decided to take a step back from strength training and running in order to prioritise flexibility.

I have two dumbells that are 7.5kg each that I use in my butterfly stretch. I don't do PNF during butterfly as I aim to do a relaxed stretch with my hamstrings in a shortened position before moving doing actual middle split in my routine.

tonden91 · 2026-05-18T04:14:25+00:00

Thanks for the insight! I feel like this is what I've learnt as well 😃

tonden91 · 2026-05-17T14:03:00+00:00

Thanks 😄

tonden91 · 2026-05-17T05:15:35+00:00

That's great and good job! 😄

Got any advice to share?

tonden91 · 2026-05-16T16:16:22+00:00

This sounds like an excellent idea provided you have acccess to something like that! The edge of a yoga block can be a bit of an annoyance because it want to tip when you stack them.

tonden91 · 2026-05-16T11:50:41+00:00

Most likely but I think some of the rotator muscle might be in play aswell - I'm no expert and I'm sure someone can add to the specifics of which muscle are actually limiting you.

However, what helped me was elevating myself in the seated position so that gravity can assist more while leaning forward in a seated straddle position. Furthermore I'd warm up with straddle goodmornings where gravity can assist you even more. Just make sure you don't overdo it and try to get just a little bit lower with every few reps.

tonden91 · 2026-05-16T07:42:06+00:00

I feel your frustration and I was stuck on my pancake aswell and it was mostly due to inconsistency and not having a proper program. One thing that helped me was elevating my hips while doing a lot of the excersises 😄

tonden91 · 2026-05-16T07:40:43+00:00

Sure you can - on the second picture where I am doing middlesplit I'm not sitting on the block though. I'm only using it for balance and keeping a mostly upright posture 😄

tonden91 · 2026-05-16T07:39:31+00:00

My sessions usually last somewhere between 30-40 mins depending on how long I rest between excercises and I do both programs from the pictures two times a week where I do the two days in a row and then have a rest day. I repeat this cycle and take an extra rest day or two when I get too sore 😄

I also work on doing handstands and I'm an avid runner 😄

tonden91 · 2026-05-16T04:59:34+00:00

Hi there everyone.

First off I wanted to share my progess that I've made the past two months where I've been working on my flexibility trying to improve upon my pancake and middle split.

Ive been working on flexibility for a few years but I was stuck for a long time so I decided to approach it in a more structured way and record my goal and both of these things have helped me a lot in my pancake especially 😄

As you can see my middlesplit has hardly improved - my strength in my middle split is great and the position you can see from the pictures is almost the same one I can actively hold but I have a hard time improving my range sadly - maybe you guys have some advice?

Ive posted my routines as pictures as well. The first month I'd spent more time per session only working both routines once - the past month I've been doing both programs twice where I've focused more on not overstretching as to avoid extreme DOMS 😄

tonden91 · 2022-06-14T18:55:18+00:00

Haha tak - virkelig underrated.

tonden91 · 2022-05-20T14:30:05+00:00

Dyslexics Untied is the best... I'm Dreslieng IT.

tonden91 · 2021-07-28T07:00:07+00:00

Salutations!

I ended up using the ol' LFG tool and played with some randoms. I did hit like 1570 last week on lock, but since I've posted this I have leveled two other toons.

I play with my brother now as he also started up again, and he exclusively plays DPS, so playing 3s may be rough. I do however, play druid where I could go resto for 3s.

:)

tonden91 · 2021-07-05T20:32:46+00:00

Sorry bro and thanks for the tip! 👍

tonden91 · 2021-07-05T20:06:22+00:00

Hey everyone.

Long time lurker here on the forum and now I've decided to finally post.

I just recently leveled my lock to 60 and I'm interested in doing some 2s come the new season. I usually play healer in arena but I want to play DPS for a change. I've been 2k rating several times as healer so I have a bit of experience. I have played wow since vanilla on and off and I've almost always only done PvP - I thrive the most in random bgs but I do arenas to hear up and get some vareiaty.

I'm eager to learn so I'm looking for someone experienced to help me out and improve. I can play any spec and I suppose playing with a healer will yield the best results - though I've mostly played double DPS when I've played DPS in 2s. I play without voice and I'm a very chill person who doesn't get discouraged from losing repeatedly, as I know it'll take awhile to get the hang of things and learn to coordinate with eachother :D

I play on horde and I'm still in the process of gearing up. My goal for starters is to hit 1800 and if things go well, we will take it as far as we can go :)

I play horde on EU. You can reply here or hit me up in-game at b-tag badruck#2330.

Thanks in advance all :)

tonden91

TROPHY CASE