Start in a straddle. Feet are pointed. Legs are turned out, knees facing the ceiling. Stretch to each side. Lean forward and keep legs turned out. Reach as far as you can toward the front. 

Stand up and slide down to your middle splits. Keep your legs straight. Catch yourself with your hands and keep going down. Hold your split position for as long as you can. 

For extra conditioning, go into your middle splits and do push ups!