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.

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.
▼

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.
▼

Standing Straddle Stretch🌐

4 sets of 15-30s holds
▼

Wide Leg Squat Stretch🌐

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