Exercise Variation

Exercise
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to switch to an easier or harder variation.

Front Splits

Prerequisites 6

Hurdler Stretch

Requires proficiency of 50%

Hurdler Stretch🌐

4 sets of 15-30s holds (ea. side)
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Downward Dog

Requires proficiency of 50%

Modified Downward Dog🌐

4 sets of 15-30s holds
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Downward Dog🌐

4 sets of 15-30s holds
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Single Leg Downward Dog🌐

4 sets of 15-30s holds (ea. side)
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Hamstring Stretch

Requires proficiency of 50%

Standing Hamstring Stretch🌐

4 sets of 15-30s holds (ea. side)
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Supine Hamstring Stretch🌐

4 sets of 15-30s holds (ea. side)
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Hand to Big Toe Stretch (Front)

Requires proficiency of 50%
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⚠ Front Standing Big Toe Stretch🌐

4 sets of 15-30s holds
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Lizard Stretch

Requires proficiency of 50%

Lizard Stretch🌐

4 sets of 15-30s holds (ea. side)
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Bound Lizard Stretch🌐

4 sets of 15-30s holds (ea. side)
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Pigeon Stretch

Requires proficiency of 50%

Block-Assisted Pigeon Stretch🌐

4 sets of 15-30s holds (ea. side)
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Pigeon Stretch🌐

4 sets of 15-30s holds (ea. side)
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Half King Pigeon Stretch🌐

4 sets of 15-30s holds (ea. side)
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Assisted King Pigeon Stretch🌐

4 sets of 15-30s holds (ea. side)
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King Pigeon Stretch🌐

4 sets of 15-30s holds (ea. side)
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Postrequisites 2

Flying Splits

Requires proficiency of 25%

Assisted Flying Splits Prep🌐

4 sets of 15-30s holds

Flying Splits Prep🌐

4 sets of 15-30s holds

Flying Splits🌐

4 sets of 15-30s holds

Standing Front Splits

Requires proficiency of 50%

⚠ Standing Front Splits Against Wall🌐

4 sets of 15-30s holds (ea. side)

⚠ Standing Front Splits🌐

4 sets of 15-30s holds (ea. side)