Kirpow Coaching

Simple Splits routine

Here are 3 of my favourite exercises that helped me improve my flexibility and achieve the full splits

#1 hamstring sliders- 5 seconds out, for 5 reps holding last rep for 10 sec

#2 Long lunge- hold at bottom for 5-seconds, do 10reps last one hold for 10. Make the lunge longer each rep until you are at your full ROM

#3 Couch stretch- hold stretch for 1min then Pails contract 10 secs, Rails 10 sec contract and then hold again but stink hips forward 30/1min. Repeat. Can load this with a DB to progress.

Join my weekly live classes on YouTube if you want to improve flexibility & mobility. Link is in my bio.