A Workout a Day
Exercises
Exercise
Exercise
Side 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 swap to an easier or harder variation.
Side Splits
Half Side Splits
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⚠
Side Splits
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Prerequisites
6
Cossack Squats
Requires proficiency of 50%
Assisted Cossack Squats
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Cossack Squats
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Dumbbells | Barbell | Plates | Medicine Ball
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Low Cossack Squats
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Frog Stretch (Mandukasana)
Requires proficiency of 50%
Frog Stretch (Mandukasana)
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Lateral Lunges
Requires proficiency of 50%
Assisted Lateral Lunges
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Lateral Lunges
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Dumbbells | Kettlebells
Barbell
Resistance Bands
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Lateral Squats
Requires proficiency of 50%
Assisted Lateral Squats
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▼
Lateral Squats
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Kettlebells | Medicine Ball
Barbell
Dumbbells
▼
Side Standing Hand to Big Toe Stretches
Requires proficiency of 50%
⚠
Side Standing Hand to Big Toe Stretch
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Standing Straddle Stretches
Requires proficiency of 50%
Middle Split Hinge
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Standing Straddle Stretch
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Wide Legged Forward Fold w/ Arms Behind
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Postrequisites
4
Forearm Balance Side Splits
Requires proficiency of 50%
⚠
Forearm Balance Side Splits
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Forearm Headstand Side Splits
Requires proficiency of 50%
⚠
Forearm Headstand Side Splits
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Handstand Side Splits
Requires proficiency of 50%
Wall Handstand Side Splits
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Handstand Side Splits
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Tripod Headstand Side Splits
Requires proficiency of 50%
⚠
Tripod Headstand Side Splits
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