Middle split slides progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Pancake good mornings · Intermediate · reps
   Seated straddle hinge: sitting with straight legs spread wide (toes and kneecaps up), the torso tilts forward from the hip joints with a flat back toward the floor between the legs and then returns to upright; the back n
2. Middle split slides · Advanced · reps
   Standing straddle with the torso folded forward and the hands on the floor (or blocks) under the shoulders; both feet slide outward on a smooth surface into a wider straddle and are then pulled back in by squeezing the a