Exercise

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

Side Splits

Prerequisites 6

Cossack Squats

Requires proficiency of 50%

Assisted Cossack Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
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Cossack Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Frog Stretch (Mandukasana)

Requires proficiency of 50%

Frog Stretch (Mandukasana)🌐

4 sets of 15-30s holds
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Hand to Big Toe Stretch (Side)

Requires proficiency of 50%

Side Reclining Big Toe Stretch🌐

4 sets of 15-30s holds
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⚠ Side Standing Big Toe Stretch🌐

4 sets of 15-30s holds
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Lateral Lunges

Requires proficiency of 50%

Assisted Lateral Lunge🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Lateral Lunge🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
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Lateral Squats

Requires proficiency of 50%

Assisted Lateral Squat🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Lateral Squat🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
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Standing Straddle Stretches

Requires proficiency of 50%

Middle Split Hinge🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Standing Straddle Stretch🌐

4 sets of 15-30s holds
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Wide Leg Squat Stretch🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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