Overview
| Program Goal | Lower body flexibility |
| Delivery Format | Follow-along video |
| Experience Level | All levels |
| Program Duration | Four weeks |
| Training Frequency | Three to five days |
| Equipment | StrongBlocks |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a strength program.
| Sunday | ||
| Monday | Strength | Stretch |
| Tuesday | Stretch | |
| Wednesday | Strength | |
| Thursday | Stretch | |
| Friday | Strength | Stretch |
| Saturday | Stretch |
Baseline testing
I recommend taking a photo or video of your left and right front split attempts for comparison at the end of this program.
- Try and keep both legs as straight as possible.
- Try and keep your torso perpendicular to the floor.
- You should be able to hold your maximum depth for 5 seconds.
- Using your arms or holding onto something is fine for beginners.
- Point your toes 🙂
| Beginner | Intermediate | Advanced |
| <120º | 120º-180º | 180º |
*The scores refer to the angle between your legs
Game-changer
Unlike the middles splits which is symmetrical, the front splits has different flexibility demands on the front and back leg. Here are the main muscles groups responsible for achieving the front splits:
- Your front leg: hamstrings and glutes
- Your back leg: adductors and hip flexors
You can see the flexibility demands differ between your front and back leg. For this reason, we will be training both your left and right sides equally
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