Middle Splits: Unlock Tight Adductors | 45-Min Follow-Along Routine
If your hips feel janky… you’ve got tight inner thighs, cranky glutes, or low back tension, this routine is your fix. We’re going after the root cause of adductor tightness by getting your glutes, abs, and inner thighs to play nice so your hips actually feel supported.
This routine is straight from my NEWLY UPDATED Splits Program… but here’s the fun part: You can grab the standalone Splits Program for $97 OR get it included inside my completely updated Strength Academy for just $29 for your first month with code FIRSTMONTH29.
The Strength Academy has:
✅ All my programs (splits, core challenges, 360 breathing, nauli kriya, pull-ups, pistols and more)
✅ Follow-along videos ... just press play
✅ Simple day-by-day training plans
✅ My mentorship and live workouts
So whether you train twice a week or every day, you’ll have a plan ... not a random stretch from Instagram.
Equipment Needed:
- 2 yoga blocks
- Foam roller
- Glide discs (or towels)
- Chair
- Wall
- Massage ball
- Stool
- Booty band (mini band)
Exercises in This Routine:
- Butterfly Position Adductor Release (Inner Thigh Mobility)
- Glute Medius Wall Release (Hip Stability Prep)
- TFL & Quad Foam Rolling
- Deep Squat Breathing (360 Diaphragm Expansion)
- Abdominal Brace with Heel Slide Level 1 & 2 (Core Control)
- Glute Medius Hip Dips ... Push More Than You Pull Challenge
- Airplanes: Chair-Assisted (Hip Rotation Control)
- Side Lunges ...Push vs. Pull for Glutes & Adductors
- Side Planks with Abductor Activation (Lateral Hip Strength)
- Glute Bridge Progressions: Regular, Marching, Butterfly (Build Glute Power)
- Hamstring Bridge on Foam Roller: Bilateral & Unilateral Holds (Hamstring & Core Activation)
- Standing Hip CARs & Straight Leg Hip Abductions (Hip Joint Control)
- Frog Pose Rocks + Internal Rotation Lifts (Groin Mobility)
- Middle Splits
- Happy Baby Breathing (Cool-Down & Hip Reset)
