SIDE SPLIT ROUTINE
Printable Routine
Step #1 - Print this workout template.
Step #2 - Follow the program at least
twice per week.
Step #3 - Check your progress!
HOW TO USE THIS
WORKOUT TEMPLATE
✔ Follow the instructions for each
exercise after the description.
✔ Perform this stretching routine at
least twice per week, every time
following the same strategies.
✔ Take notes. If something doesn’t feel
good, apply for a form check tagging
@the exibilityguy on your favorite
social media platform.
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SIDE SPLIT #1 - Sumo Squat
Spread your legs apart, turn your feet slightly out, and move
your hips down below your hips level. Your shinbones, in the
squat position, should be perpendicular to the oor. Use a
weight to increase the intensity of the stretch. Squeeze your
glutes in order to open your knees out.
Sets and Reps: 2 sets, 15 dynamic repetitions. Remain in the
bottom position for 2” at each rep and on the nal one
remain in the stretch for 30”, trying to push your hips as
down as possible.
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SPLITS #2 - Butter y Stretch
Sit down with your back against the oor and join your feet
in front of your hips. Put some weights on top of your knees
and press with your hands and the weights your knees
down, opening your hips. PNF: push your knees up.
Sets and Reps: 2 sets, 2 PNF contractions. Relaxing phases
8 breaths, PNF 10”.fl
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SPLITS #3 - Frog Stretch
Lie down with your back against the oor. Spread your
knees apart, bent at 90°, and keep your feet in line with your
knees. Put some weights on top of your knees and open
your hips strongly. Keep your back slightly arched. PNF:
push your knees up.
Sets and Reps: 2 sets, 2 PNF contractions. Relaxing phases
8 breaths, PNF 10”.
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SPLITS #4 - Chest to wall split
Sit down in front of the wall. Spread your legs wide apart,
straighten your knees, and move your hips closer and closer
to the wall. Put your hands behind your glutes and push
your body forward. Don’t let your hips come away from the
wall. PNF contraction: push your feet against the wall.
Sets and Reps: 2 sets, 2 PNF contractions. Relaxing phases
8 breaths, PNF 10”.
SPLITS #5 - One leg frog stretch
Put one knee on a block, straighten one leg to the side, and
keep your leg on the same line as your knee. Push your hips
forward. Tilt your body a little forward. PNF: push your
straight leg’s foot against the oor.
Sets and Reps: 2 sets, 2 PNF contractions. Relaxing phases
8 breaths, PNF 10”. fl
SIDE SPLIT ROUTINE
Mark with a ✔ when completed.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
CONGRATS! DON’T FORGET TO CHECK YOUR
PROGRESS AFTER 6 WEEKS!
Ready to take your exibility to the next
level? Check out my Online Coaching 👈
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