Split Definition

Warm up. Like with any athletic activity, warming up before doing splits can help you focus, decrease your discomfort, and prevent injury. To warm up, you'll want to raise your heart rate, then perform a few light stretches. To raise your heart rate, perform some light cardiovascular activity. 7-10 minutes of jogging, cycling, or jumping rope should suffice - whatever is enough to raise your temperature and heart rate.   Stretch. Next, do a few stretches - try to focus on the muscle groups that are most important for doing splits, like your hamstrings, hips, and, if you want to attempt a side-split, groin. You don't need to run through your entire stretching routine like you would if you were trying to build flexibility to be able to do the splits in the first place, as these stretches are intended solely as a warm up. In fact, once you can do it confidently, doing a split itself can become part of your stretching routine.   Get into position. When you've warmed up and stretched, get into a stance that allows you to transfer to a split with ease. This stance will differ based on whether you are attempting a front split or a side split.

Exercises

Set 1: 4 rondes

Jump Rope

1 min 50 sec

Transition

10 seconden

Set 2: 3 rondes

Wall Lying Leg Stretches

30 seconden

Transition

10 seconden

Set 3: 6 rondes

Deep Lunge Stretch

30 seconden

Transition

10 seconden

Set 4: 3 rondes

Wide Leg Stretches

30 seconden

Transition

10 seconden

Set 5: 3 rondes

Seated Moon Stretch

30 seconden

Transition

10 seconden

Set 6: 3 rondes

Quad Stretches

30 seconden

Transition

10 seconden

Set 7: 1 ronde

Wall Calf Stretches

30 seconden

Transition

10 seconden

Set 8: 3 rondes

Right Split

30 seconden

Transition

10 seconden

Left Split

30 seconden

Transition

10 seconden

Set 9: 3 rondes

Side Splits

1 minuut

Transition

15 seconden

Set 10: 1 ronde

Jog on the Spot

1 minuut

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