Hi Stephanie, sorry another question. When you say improvement and maintenance what does that mean? Should I be doing doing front splits once a week and also middle splits twice a week within the same week? Wanting to clarify how to tailor my flexibility days. 

This is so helpful, I did not realize you have to move your chest forward! Thank you

Stephanie do you have any regressions to work my way up to the spider lifts? I’m having trouble getting onto the blocks. No matter how hard I work to make sure my back is flat and abs engaged, it’s hard to lift up. Thank you

Where would the core stabilization exercises be?

I’d love this!