Cours Privée
The Science of Eagles & Teardrop Splits
The Science of Eagles & Teardrop Splits
Patricia
Target — Upright Teardrop
Primary focus: Maximal hip mobility (front & back split), active flexibility, and leverage arm endurance.
Likely to achieve consistent upright teardrop split within or shortly after the programme. Inverted teardrop split, and Eagle are suitable strategic goals to have for progression.
Likely to achieve consistent upright teardrop split within or shortly after the programme. Inverted teardrop split, and Eagle are suitable strategic goals to have for progression.
Joint Centration & Neural Priming
The PNF Pivot
Spinal Articulation
Technical Integration
Seven-Week Kinetic Roadmap
01
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Warm-Up 15 min
Mobilise joints head > toes
Liquid Spine (Marlo Fisken) — Segmented spinal articulation. "Can you move T12 without moving L1?" 5 min
Breath Integration — Supine ribcage mobility. 3 min
Hip Circles — Full ROM. × 8 each side
ROM Assessment — Measure split distance from floor.
Activation 9 min
Eagle
Scapular Wall Slides: 3 sets x 10.AUDIT: Focus - Scapular depression.
Teardrop
Active Lunge Pulses: 3 sets x 10/side.AUDIT: Hips square.
Main Work 25 min
Eagle: Supported bridge prep (wheel/blocks). 3 x 30s
Teardrop: Front split entry/exit drills (blocks). 3 x 5/side
PNF Back — Shoulder Press (Blocks) — Knees under hips. Contract 8s, Relax 8s. × 3 reps
Foot Rolling Protocol — Full release. 3 min each
Baseline Assessments — Frog Pose & Splits (Patricia), Back Flexibility (Eagle).
Cool-Down 10 min
Happy Baby Pose — 60s.
Hydration & Debrief
Revoir Weekly Audit
Submit your weekly video for review, and receive feedback within 48 hours.When submitting video for weekly review, consider: Centring: Front knee tracks over ankle; Correction: Square your hip; and Safety: No bounce, stop at twinge and flag in log.
02
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Warm-Up 12 min
The Pulse (Bendy Kate) — Active end-range pulses. 2×10 shoulders, 2×10 hips
Liquid Spine — Reinforcement. 3 min
Hip Circles — Full ROM. × 8
Activation 12 min
Eagle
Banded W External Rotations: 3 sets × 12AUDIT: Elbows pinned to ribs. If elbows lift 1cm, traps are compensating.
Prone Dart Hold: 3 sets x 15s
Teardrop
Glute Punch Bridge: 3 sets × 12 each legAUDIT: Tap glute. Must be rock hard. If soft, using hamstring.
Dead Bug Dissociation: 3 sets x 12 alternating
Main Work 27 min
Eagle: Puppy pose (blocks) - 3x45s. Cues: "Melt chest, hips high".
Teardrop: Lunge PNF (Contract-Relax) - 3x/side. Cues: "Squeeze glute, sink hips".
PNF Back — Elbow Press — Thoracic focus. × 3 reps
Frog Pose — Progressed. 60s
Cool-Down 10 min
Standing Banded Leg Raises — 25 each.
Hip Flexor Counterbalance — 8 each.
Achilles Stretch — 30s.
Revoir Weekly Audit
Submit your weekly video for review, and receive feedback within 48 hours.When submitting video for weekly review, consider: Centring: Front knee tracks over ankle; Correction: Square your hip; and Safety: No bounce, stop at twinge and flag in log.
03
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Warm-Up 10 min
Full Dynamic Sequence — Including Cat-Cow Swimming.
Activation 10 min
Standing Banded Leg Raises — 25 each.
Single-Leg Glute Bridges — 12 each.
Main Work 30 min
Hamstring Activation — Hover & Hold. × 3
CRAC Protocol: 10s Push (Agonist) / 20s Pull (Antagonist).
PNF Split — Dominant Side — 3 reps. AUDIT: Contraction must be held for minimum 5 seconds (not 2-3). Count slowly.
Eagle Grip Rotation Drill — Band ankle loop. × 10
AUDIT: Shoulders down and back throughout. If traps fire, stop immediately.
Median Nerve Glides — 2x10. Stop if tingling occurs.
Cool-Down 10 min
Happy Baby — Dynamic.
Revoir Weekly Audit
Submit your weekly video for review, and receive feedback within 48 hours.When submitting video for weekly review, consider: Centring: Front knee tracks over ankle; Correction: Square your hip; and Safety: No bounce, stop at twinge and flag in log.
04
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Warm-Up 10 min
Full Dynamic Sequence + Side Crunches.
Activation 10 min
Heavy Banded Leg Raises & Quad Knee-Ups
Main Work 30 min
Eagle: Full bridge (3x20s); Cues: "Straight arms, look at hands".
Teardrop: Oversplit PNF (front leg) - 3x/side; Cues: "Hips square, knee straight".
PNF Back — Wall Stretch — 3 reps. AUDIT: Active control required. Chest does not 'fall' — shoulders remain working.
Shoulder Extension — Passive Stretch.
CRAC Protocol: 10s Push / 20s Pull.
Cool-Down 10 min
Counterbalance Lunges & Foot Rolling
Revoir Weekly Audit
Submit your weekly video for review, and receive feedback within 48 hours.When submitting video for weekly review, consider: Centring: Front knee tracks over ankle; Correction: Square your hip; and Safety: No bounce, stop at twinge and flag in log.
05
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Warm-Up 10 min
Full Dynamic Sequence
Activation 10 min
Single-Leg Hamstring Holds — 5s end range.
Kick-over into Bridge (Eagle)
Fan Kick to Lunge (Teardrop)
Main Work 30 min
Teardrop — Active Split Lifts
AUDIT: If lower back arches to compensate, reduce range.
Oversplit Isometric Holds: 3 x 15s.
Eagle — Scorpion Prep & Prone Bridges
AUDIT: Neck stays long. No cervical compression.
Loaded Bridge Push-Ups: 3 x 8.
PNF Split (Full) — Both sides.
Rotator Cuff — External rotation.
Cool-Down 10 min
Full Back Stretch Sequence & Grip Drill
Revoir Weekly Audit
Submit your weekly video for review, and receive feedback within 48 hours.When submitting video for weekly review, consider: Centring: Front knee tracks over ankle; Correction: Square your hip; and Safety: No bounce, stop at twinge and flag in log.
06
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Warm-Up 10 min
Full Dynamic Sequence
Activation 10 min
Heavy Banded Full Protocol
Main Work (25 min, pole) 30 min
Eagle
Upright/inverted full holds (pole): (4x10s/side).Step: Upright foot-behind-head grip-hold; invert from ballerina. Cues: Long line, no crunch.
Teardrop
Spinning teardrop sims (pole spin): (3x8).Cues: Spin control, oversplit peak. Cue: Leg not floppy, glutes fire. Shoulders stable. No shrugging.
Extended PNF Split — 4 Reps. AUDIT: If pain (not discomfort) emerges at rep 4, stop. Discomfort = stretch. Pain = signal.
Dynamic Entry Drills: Kick-over / Fan Kick.
Cool-Down 10 min
Happy Baby, Foot Rolling, Debrief
Revoir Weekly Audit
Submit your weekly video for review, and receive feedback within 48 hours.When submitting video for weekly review, consider: Centring: Front knee tracks over ankle; Correction: Square your hip; and Safety: No bounce, stop at twinge and flag in log.
07
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Technical Precision 40 min
Instructor-Led Technical Rehearsal — 100% focus on micro-cues.
AUDIT: Identifying individual "Retreat Thresholds" (where form degrades). No movement beyond this point.
Anatomical Objective: Neuromuscular Specificity.
Scientific Protocol: Task-Specific Rehearsal. High-fidelity attempts at the shapes with 100% focus on technical cues and "retreat" thresholds.
Scientific Protocol: Task-Specific Rehearsal. High-fidelity attempts at the shapes with 100% focus on technical cues and "retreat" thresholds.
The Taper: Mandatory 48-hour total rest before intensive Eagle & Teardrop workshop .
Closing 10 min
Debrief & Roadmap — Any questions/ concerns? You will have done so incredibly well by the end of this Course.
Revoir Weekly Audit
Submit your weekly video for review, and receive feedback within 48 hours.When submitting video for weekly review, consider: Centring: Front knee tracks over ankle; Correction: Square your hip; and Safety: No bounce, stop at twinge and flag in log.