Training Plan
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1
Developing Front and Middle Splits Overview
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Developing Front and Middle Splits Guide
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Course Outcomes
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Course Content
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How to Use This Course
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Your Training Week
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Equipment You Will Need
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Understanding the Science of Stretching
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Disclaimer
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3
Week 1-4: General Strengthening and Isolated PNF
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4
Week 5-8: General Strengthening and Isolated PNF with Antagonist Stretch
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Day 1: Hamstring Strengthening and Isolated PNF with Antagonist Stretch
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Day 3: Hip Flexor Strengthening and Isolated PNF with Antagonist Stretch
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Day 5: Hip Adductor Strengthening and Isolated PNF with Antagonist Stretch
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5
Week 9-12: Specific Strengthening and End Range PNF
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Day 1: Specific Strengthening and End Range PNF
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Day 3: Specific Strengthening and End Range PNF
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Day 5: Specific Strengthening and End Range PNF
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6
Week 13-16: Specific Strengthening and Active PNF
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Day 1: Specific Strengthening and Active PNF
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Day 3: Specific Strengthening and Active PNF
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Day 5: Specific Strengthening and Active PNF
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7
Maintenance Stretching for Front and Middle Splits
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Maintenance Stretching Routine for Front Splits
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Maintenance Stretching Routine for Middle Splits
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Lifetime Access to Your Training Program
Across All of Your Devices
Use this program anywhere your devices go to access your training plan and to watch the exercise demonstrations and tutorials.
Take it to class, use it in the gym or have it by your side if you are training at home!
Frequently Asked Questions
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I am not flexible, can I do this program?
Of course! This program is for anyone who wants to improve their flexibility. You can be anywhere from completely new to stretching or be on your last few stubborn inches from your splits. This program will be great for you!
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Can adults do the Flexibility Series courses?
Absolutely! The Flexibility Series was designed for anyone who wants to increase their mobility or add a unique fitness routine to their current training plan. You can still get your full splits, back bridge and active flexibility as an adult!
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Will learning the splits cause hip pain?
Not at all! The way we have structured our program is to develop strength as you develop flexibility. This program would in fact prevent hip and lower back pain!
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Does this program have to be done in a gym?
Not at all! We have designed these programs to use minimal equipment so they can be done in the comfort of your own home.
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Is this an app or a download?
This program is an online program which can be accessed from your desktop or mobile device. We have also included a PDF Workout Guide that you can print off.
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