With muscle control for the thighs you'll learn how to control all four corners of the thighs (front, back, outside and inside) as well as deepen knee and hip control. And you'll see how you can use this to help work towards the front-to-back splits.
Included videos:
Quad activation while Seated
- 0 3 0a 0 Quads Seated.mp4
- 0 3 0a 1 Seated Quads and Toes.mp4
- 0 3 0b 0 quads and backs of knees.mp4
- 0 3 0b 1 quads and backs of knees lunge 1.mp4
- 0 3 0b 2 quads and backs of knees lunge 2 notes.mp4
Quad and hip flexor activation while standing
- 0 3 1a 1 Quads Standing.mp4
- 0 3 1a 2 Quads and Knees Standing.mp4
- 0 3 1b 1 Hip Flexors Standing.mp4
- 0 3 1b 2 Quads Hip Flexors Standing.mp4
Quad and hip flexor activation with leg extended
- 0 3 1c 1a extended leg quad and hip flexor activation single leg plank.mp4
- 0 3 1c 1b extended leg quad and hip flexor activation single leg plank 2.mp4
- 0 3 1c 2 extended leg quad and hip flexor activation low lunge.mp4
- 0 3 1c 3a extended leg quad and hip flexor activation lunge knee down.mp4
- 0 3 1c 3b extended leg quad and hip flexor activation lunge knee down note.mp4
- 0 3 1c 4 extended leg quad and hip flexor activation lunge knee down upright.mp4
Inner and Outer thigh muscle activation
- 0 3 2a 0 inner and outer thigh activation 1.mp4
- 0 3 2a 1 inner and outer thigh activation 2 notes.mp4
- 0 3 2a 3 single leg inner and outer thigh activation 1.mp4
- 0 3 2a 4 single leg inner and outer thigh activation 2.mp4
- 0 3 2a 5 inner and outer thigh activation without friction.mp4
- 0 3 2a 5a inner and outer thigh activation notes on muscle activation.mp4
- 0 3 2a 5b inner and outer thigh activation on one leg intro.mp4
- 0 3 2a 5c inner and outer thigh activation on one leg.mp4
Activating the knee
- 0 3 2a 6 inner thigh and knee activation 1.mp4
- 0 3 2a 7 inner thigh and knee activation 2.mp4
- 0 3 2a 8 outer thigh and knee activation.mp4
Resisted inner/outer thigh muscle activation
- 0 3 2b 0 resisted inner thigh activation 1.mp4
- 0 3 2b 1 resisted inner thigh activation 2.mp4
- 0 3 2b 2 outer glute activation.mp4
Inner and outer thigh activation adjustments
- 0 3 2b 2a inner outer thigh interlude, rotations.mp4
- 0 3 2b 2b inner outer thigh activations with adjustments.mp4
- 0 3 2b 2c inner outer thigh activations, make sure you can feel them.mp4
- 0 3 2b 2e inner outer thigh activation by feel and with adjustments.mp4
- 0 3 2b 2f inner outer thigh activation, muscles need opposition to function.mp4
- 0 3 2b 2g inner outer thigh activation, extending activation to the knee.mp4
- 0 3 2b 3 more outer glute activation.mp4
Sequenced activation of thigh quadrants
- 0 3 2c 1 quads then inner or outer thigh.mp4
- 0 3 2c 2 quads and inner or outer thigh in standing forward bend.mp4
- 0 3 2c 3 quads and outer thigh in half moon pose 1.mp4
- 0 3 2c 4 quads and outer thigh in half moon pose 2.mp4
- 0 3 2c 5 quads and inner thigh in half moon pose 1.mp4
- 0 3 2c 6 quads and inner thigh in half moon pose 2.mp4
- 0 3 2c 7 quads and inner or outer thigh in pyramid pose.mp4
- 0 3 2d 1 inner and outer thigh activation intro.mp4
- 0 3 2d 2 inner and outer thigh activation in pyramid upright.mp4
- 0 3 2d 3 inner and outer thigh activation in pyramid f bend.mp4
- 0 3 2d 4 inner and outer thigh activation in chair pose.mp4
- 0 3 2d 5 inner and outer thigh activation in standing f-bend.mp4
Thigh activation and working towards front-to-back splits
- 0 3 2d 6 inner and outer thigh activation front splits.mp4
- 0 3 2d 7 activating front and back of thighs.mp4
- 0 3 2d 8 front and back of thighs in splits.mp4
- 0 3 2d 9 notes.mp4
Splits recovery poses
- 0 3 2e 1 thigh all sides pyramid pose.mp4
- 0 3 2e 2 thigh all sides half moon pose.mp4
- 0 3 2e 3 knees and hips side bend.mp4
- 0 3 2e 4 thighs all sides standing twist.mp4
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If you have a question about a specific video in this course, please include the full name of the video in the body of your email. It can then make it easier for me to reference.
And also note, you can view the videos using the gumroad app. Or you can download them and view on the device of your choice.
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(There's also a version for android and for mac).
Ideally the exercises (and explanations) in these videos make it as easy as possible for you to learn to feel particular muscles and control them.
For any of the exercises, the goal isn't perfection. Instead, it is getting a feel for a particular muscle or action. If you can feel it, you can then fine tune the way that you do it. And you can also then choose, given a particular context, whether the action is useful or not.
All the best
Neil
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