A Workout a Day
Exercises
Exercise Variation
Exercise
Exercise
Front Splits
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progression
Progress or regress an exercise's progression level to switch to an easier or harder variation.
Front Splits
⚠
Half Front Splits
▼
⚠
Front Splits
▼
⚠
Monkey Splits
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Prerequisites
6
Hurdler Stretch
Requires proficiency of 50%
Manage
Hurdler Stretch
4 sets of 15-30s holds (ea. side)
▼
Downward Dog
Requires proficiency of 50%
Manage
Modified Downward Dog
4 sets of 15-30s holds
▼
Manage
Downward Dog
4 sets of 15-30s holds
▼
Manage
Single Leg Downward Dog
4 sets of 15-30s holds (ea. side)
▼
Hamstring Stretch
Requires proficiency of 50%
Manage
Standing Hamstring Stretch
4 sets of 15-30s holds (ea. side)
▼
Manage
Supine Hamstring Stretch
4 sets of 15-30s holds (ea. side)
▼
Manage
Walking Hamstring Stretch
2 sets of 12-15 reps (ea. side)
▼
Hand to Big Toe Stretch (Front)
Requires proficiency of 50%
Manage
Front Reclining Big Toe Stretch
4 sets of 15-30s holds
▼
Manage
⚠
Front Standing Big Toe Stretch
4 sets of 15-30s holds
▼
Manage
⚠
Revolved Front Standing Big Toe Stretch
4 sets of 15-30s holds
▼
Lizard Stretch
Requires proficiency of 50%
Manage
Lizard Stretch
4 sets of 15-30s holds (ea. side)
▼
Manage
Bound Lizard Stretch
4 sets of 15-30s holds (ea. side)
▼
Pigeon Stretch
Requires proficiency of 50%
Manage
Block-Assisted Pigeon Stretch
4 sets of 15-30s holds (ea. side)
▼
Manage
Pigeon Stretch
4 sets of 15-30s holds (ea. side)
▼
Manage
Half King Pigeon Stretch
4 sets of 15-30s holds (ea. side)
▼
Manage
Assisted King Pigeon Stretch
4 sets of 15-30s holds (ea. side)
▼
Manage
King Pigeon Stretch
4 sets of 15-30s holds (ea. side)
▼
Postrequisites
2
Flying Splits
Requires proficiency of 25%
Manage
Assisted Flying Splits Prep
4 sets of 15-30s holds
Manage
Flying Splits Prep
4 sets of 15-30s holds
Manage
Flying Splits
4 sets of 15-30s holds
Standing Front Splits
Requires proficiency of 50%
Manage
⚠
Standing Front Splits Against Wall
4 sets of 15-30s holds (ea. side)
Manage
⚠
Standing Front Splits
4 sets of 15-30s holds (ea. side)
