GLOBO GYM TRAINING If you are training at the Globo Gym, you can still work on your S-pyramid. This is how I recommend you approach your sessions: Always start with the "Main Arch". I prioritize this ...[Read More]
Globo Gym Programming for Splits
Wall Lumbar Extensions
No GHD? No problem! Let's use a wall instead! Think of this as another way of doing the 4-pack opener. When you initiate the extension, make sure you engage the 4-pack first and not the lumbar erector ...[Read More]
Hip Flexor Opener (GHD version)
The goal of this exercise is to improve your psoas mobility, 1 leg at a time. In order to hyperextend your back leg in the front splits, you will need good psoas mobility. The psoas is targeted by str ...[Read More]
Hip Abduction Machine
Straddles and middle splits demands glutei med activation. I like to start seated with isometric holds. This helps me activate the glutei med. It also helps me build glutei med structure. Be sure to a ...[Read More]
Hip Adduction Machine
Straddles and middle splits demand hip adductor mobility. The hip adduction machine is a great way to improve your hip adduction active range of motion! This is internal torque. Do not overload your h ...[Read More]
Hamstring Curls
Splits demands inner hamstring mobility. The hamstring curl machine is a great way to strength the inner hamstring through range of motion, 1 leg at a time. Unilateral Hamstring Curl: Internal Torque: ...[Read More]
Leg Press Machine
Splits demand inner hamstring mobility. That's why I encourage you to do the leg press machine at least once a week, in internal torque (IT), one leg at a time. It will help you strengthen your inner ...[Read More]
Knee Extension Machine
Unilateral Internal Torque (PNS): For the splits, we need to be able to actively extend our knees in internal torque. That's why I've included IT knee extension strengthening in the splits regimen. Th ...[Read More]