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Splits Training

Work your way toward the splits with this deep flexibility session targeting your hips, hamstrings, and inner thighs. Consistency with these stretches is your ticket to finally hitting the floor!

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Created by

charlotte

Workout Breakdown

Warm-Up

1

Leg Swing

2 sets × 30s, 30s

2

Leg Swing (Front & Side)

2 sets × 30s, 30s

3

Hip Circle

2 sets × 30s, 30s

4

Bodyweight Squat

2 sets × 10 reps, 10 reps

Hip Flexor & Quad Stretches

1

Low Lunge with Reach

3 sets × 45s, 45s, 45s

2

Kneeling Hip Flexor Stretch

3 sets × 45s, 45s, 45s

3

Quad Stretch

2 sets × 40s, 40s

Hamstring Stretches

1

Standing Forward Fold

3 sets × 45s, 45s, 45s

2

Seated Hamstring Stretch

3 sets × 45s, 45s, 45s

3

Standing Single-Leg Hamstring Stretch

2 sets × 40s, 40s

Inner Thigh & Adductor Stretches

1

Butterfly Stretch

3 sets × 45s, 45s, 45s

2

Seated Straddle Stretch

3 sets × 50s, 50s, 50s

3

Lateral Lunge Hold

3 sets × 40s, 40s, 40s

Splits Progressions

1

Lateral Hip Stretch

3 sets × 60s, 60s, 60s

2

Full Split Hold

3 sets × 60s, 60s, 60s

Cool Down

1

Child's Pose

1 set × 60s

2

Figure Four Stretch (Supine)

1 set × 45s

Splits Training - Bodyweight Fitness | Bodyweight Fitness