MIDDLE SPLITS & PANCAKE follow along class | nook movement studios

Today’s episode is another 30 min follow along class from nook movement studios! This time we work on our middle splits and pancake flexibility. You can use ankle weights for some of the exercises (from about 0.5 to 1.5kg). If you don’t have any, no worries. The exercises can be done without them as well. 🙂

Middle Splits & Pancakes are a super important part of a handstand practice. Good Middle Splits & Pancakes make your life a lot easier if you want to make your press to handstand more efficient, create more possibilities for shapes or progress towards one-arm handstands.

Make sure you do some hip circles and are generally warm before doing this routine. Like all of our other classes we try to focus on the skill development itself. The class is quite intense and targeted at taking you to the end of your range. Remember to listen to your body and don’t expect to get better in a week! Commit to following along with this class once or twice a week for six months and see where it takes you.

I hope you enjoy moving with me and my people who are not visible in the video! If you ever feel like you need a group to cheer you on, we would love to be there for you. You’re always welcome to join us! Simply visit the nook website for more info on how to get your free trial.

I hope to see your face on Zoom someday!

It’s never too late to do what you love!


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