Front Split Workout Plan

This workout plan will help you achieve your front splits. Make sure you warm up muscles and joints before you start stretching. Find more stretching instructions at stretching main.

Description: Front Split Workout Plan

• First of all check the front split instruction to learn how to do a proper front split.
• Do following exercises before your gymnastics or martial arts training as a part of the warm up. This should take you between 20 and 25 minutes.
  • 10 minutes - Run at a pulse between 130 and 150 bps.
  • 2 x 30 seconds per leg - Stretch your Calves
  • 2 x 30 seconds per leg - Stretch your Quadriceps
  • 1 x 30 seconds per leg - Yoga Trikonasana
  • 1 x 30 seconds per leg - Crossed Yoga Trikonasana
  • 2 x 30 seconds per leg - Bowstep Hip Stretch
  • 1 x 30 seconds per leg - Wushu Stretchkick Stretch (static or slightly dynamic)
  • 2 x 30 seconds per leg - Front Split Intents (80 percent)
    (make sure you upper body stays vertical. don't lean forward. As low as you can, but without bouncing)
  • After your martial arts or gymnastics workout do each exercise again. 15 seconds per stretch.
  • Rest 15 to 30 seconds between exercises.
• 3 times a week finish this routine with 3 front splits. The second front split intent is a PNF stretch.
• Once a week warm up 15 to 20 minutes and then stretch a full hour. Do every exercise at least twice as often as normally. Try to hold some stretches up to 60 seconds. Also do dynamic stretches or kicks in this special workout. This day is also to test out your max flexibility. If you feel you are less flexible than the last week, you probably overtrained => so lower your training volume and stretch less intensive during the week.

Trainer advice: Front Split Workout Plan

• Before you start working on your front splits, read the front split tutorial and find your weaknesses. In most cases the problem is the rectus femoris and not the hamstring of the front leg. So keep your upper body vertical as you try to go down.
• At the end of this routine you can also add a front split forward bend or a frontsplit back bend. The forward bend increases the stretch for the hamstring and the back bend increases the stretch for the rectus femoris.
• Take a hot shower or bath after intensive workouts.
• Stretch in a warm enviorment.
• Keep your muscles warm. Run between exercises, do squats or other leg exercises.
• After the warm up run you can also work on your hip muscles with ankle weights or rubber bands.
• If you feel very sore the day after your stretching workout, stretch 5 minutes in the morning. In the morning don't stretch further than to 70 percent of your max flexibility.

Related Instructions: Front Split Workout Plan

• Front Split
• Side Split Workout Plan
• PNF Stretching

Videos: Front Split Workout Plan

• None

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