Exercise

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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 Stretches

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)