2 Week - Front Splits

Week 1 Day 4

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.


If you would rather download the workout and go through it without your device please find the Front Splits Week 1 Day 4 PDF here!

Look after yourself and only do what feels safe enough. Yes push yourself but not to extreme pain. Anything more than mild pain will not allow your muscle to relax and stretch!

One more time one at the time!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Jumping Jacks1min
Mountain Climbers1min
Walking Pike30sec
1 Legged Good Morning8xLower back is straight and the hips stay parallel to the floor!

Hamstring Focus

DemoExerciseReps/SetsHow to/Cues
One Legged Hamstring Stretch on Back10x & 10sec hold
One Legged Hamstring Stretch on Back With Towel10x & 10sec holdUse a towel, sweatshirt or similar to create a small arch in your lower back
Runners Stretch40secLower back is straight or even arched. Use Yoga blocks if you can not reach the floor
Runners Stretch Table30sec
Runners Stretch Pulses8x
Runners Stretch Reps8xHip & Shoulders stay parallel at all times. Hips over back knee!
Parallel Runners Stretch40sec
Downward Dog40secAnterior Pelvic Tilt. Arch your lower back if possible
1 Legged Table30secHips & Shoulders parallel to the floor!
Runners Stretch Slides10x & 10sec holdThe upwards slide is where the movement happens. Anterior pelvic tilt! Push the front heel into the floor.

Back Hip Focus

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back10x each direction
Laying Quad Opener with Yoga Block40secDo not arch lower back. Engage the abs to bring the stretch into the hip flexor
Prep for Half Split40secHip over back knee. Focus on Posterior Pelvic Tilt
Half Split Back Knee Bent against Wall. Glutes by Hips40secKeep the hips close to the wall
Half Split Back Knee Bent against the Wall40secDrop your hips down low.
Half Split40secDo not arch lower back!
Half Split Side Bend40sec

Recovery & Injury Prevention

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridge Leg Lifts with Elastic10x none alternatingGo slow and lift the knee as high as possible. Keep the hips parallel to the floor!
Turned Out Hamstring Bridges with Elastic10xCome all the way up every time!
External Hip Recovery Rotations10xDo not allow your hips to rotate or move at all. 100% of the movement should be isolated in the hips!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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