Mobility & Recovery Recommended program

Road to the Splits

A long, deep session for building real flexibility in the hamstrings, hip flexors and inner thighs. Warm up well, then hold advanced stretches like frog, lizard and couch stretch; repeat two or three times a week for steady progress.

16exercises

45min

26sets

0Done ×

Start workout

Training flow

Warm-up 3 exercises

Marching in Place

1 sets 60s Full Body

rest 10s

Leg Swings

1 sets 12 reps Hamstrings

rest 10s

Lateral Leg Swings

1 sets 12 reps Adductors

rest 10s

Main 10 exercises

World's Greatest Stretch

2 sets 5 reps Quadriceps

rest 15s

Cossack Squat

2 sets 6 reps Adductors

rest 20s

Low Lunge with Overhead Reach

2 sets 30s Quadriceps

rest 10s

Lizard Pose

2 sets 30s Quadriceps

rest 10s

Couch Stretch

2 sets 60s Quadriceps

rest 15s

Pyramid Pose

2 sets 30s Hamstrings

rest 10s

Wide-Leg Forward Fold

2 sets 45s Hamstrings

rest 15s

rest 10s

rest 15s

rest 10s

Cool-down 3 exercises

Seated Forward Fold

1 sets 90s Hamstrings

rest 10s

rest 10s

rest 0s