BEGINNER FRONT SPLITS PROGRAM

Welcome to your Beginner Front Splits Program.

CLICK THE IMAGES BELOW TO ACCESS THE TRAINING VIDEOS.

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WEEK 1

BACK TO BASICS (52mins)
By the end of this tutorial you will have:
  • Learnt invaluable cues around how to hold your body through movement
  • Have a greater understanding of the 6 foundation movements that will be essential to your splits progress
  • Learnt a beautiful full body warm up sequence to practice daily

Everyone knows that stronger foundations make a stronger house which is the exact same rule in movement. If we can nail the basics from today, then everything you learn from here will be a piece of cake!! Remember, execution is key! Be mindful and pay attention to the little gems we will be giving you so that in the future you will be able to self correct and your progress will be INCREDIBLE!

What you’ll need:

  • Yoga Boxes x 2
  • Yoga Mat (optional)
  • Wooden Dowel /Broom stick/ Mop – basically anything with a stick attached to it

 

WEEK 2

IT’S ALL IN THE HIPS (47mins)

By the end of this tutorial you will have:

  • Knowledge around what areas are responsible for hip extension
  • Strength drills to practice to allow the hips to open up further
  • Fun and effective Movement sequences to show your hips some serious LOVE!!

Having open hips is something that most people only dream of these days. Lifestyle factors like driving, desk work and extra phone use all add to tightness through the whole front chain of our bodies. These factors mean that our hips are generally in a shortened and tight position for long periods of time and in turn the gluteus or ‘booty’ remain in a lengthened and weak position for long periods of time. Throughout this tutorial we will teach you how to create ‘Strength through length’ and you will have a great understanding of what areas work together to allow your hips to feel free again!!

What you’ll need:

  • Yoga Boxes x 2
  • Yoga Mat (optional)

WEEK 3

HAPPY HAMSTRINGS – (66mins)

By the end of this tutorial you will have:
  • Knowledge around strengthening and lengthening your hamstrings
  • More innovative movement sequences focused around creating ‘Happy Hamstrings’
  • Ways to create the right type of ‘self talk’ to achieve any skill you put your mind to
  • Learnt a wider range of stretching techniques that will be essential to your progress

Our minds are hard wired to keep us safe in all areas of our lives. This is no different when it comes to stretching. If our body doesn’t trust us to be strong enough to support a specific movement, then guess what, it will lock up and stop us from moving further into it. With that theory in mind, we designed this tutorial specifically to educate you on how to show your hamstrings the strength they are so badly craving in order to trust you enough to move through a further range.

What you’ll need:
  • Yoga Boxes x 2
  • Yoga Mat (optional)
  • Foam roller

WEEK 4

HARD CORE  (30mins)

By the end of this tutorial you will have:
  • A deeper understanding of the relationship between the core and adductors
  • Strength drills to gain more core control in the core and support your splits progress
  •  More amazing sequences with a main focus on adductor strength and length

As we’ve drilled in you by this part in the program, having core control is essential in increasing the strength and flexibility you need to achieve the splits. Having weakness through the core will change the way we stand moving our pelvis into a ‘tipped forward’ position which shortens the areas that need to be lengthened and creates weakness in the areas that need to be strong. Throughout this tutorial you will also learn how to create strength and length in the adductors which are so closely related to the hamstrings and therefore an essential part of your splits training!

What you’ll need:

  • Yoga Boxes x 2
  • Yoga Mat (optional)
  • Socks or 2 x sweat towels
  • Slippery surface e.g. – wood or Tiles

WEEK 5

JUST BREATHE (30mins)

By the end of this tutorial you will have:

  • A follow along ‘held stretches’ section of your program that feels AMAZING!
  • Different options for different levels of movers

While there are many stretching techniques that we believe create more movement in the body, sometimes it just feels amazing to breathe deep into a stretch and see where your body takes you. In this tutorial will take you through the essential positions that we believe you should be able to hold to allow your body to open up the relevant areas to achieving the touchdown you’ve been working towards!!

What you’ll need:

  • Yoga Boxes x 3
  • Theraband (optional)

WEEK 6

LINE IT UP (28mins)

By the end of this tutorial you will have:

  • Amazing techniques that will create your best splits alignment
  • Regressions and progressions for Beginner to Intermediate levels
  • Learn how to put all the content you’ve learnt into a combined program that suits you!!
  • Completed your first ‘6 Week Splits program’ with a full understanding of how to train effectively towards your splits.
AND NOW FOR THE MONEY SHOT – Finally we pay close attention to some fantastic splits alignment drills that will teach you exactly how to hold your entire body for the best positioning to continue working towards that touchdown and beyond.

To wrap up our time together, we teach you how to create your own program with the content we have given you and keep your splits training fun and interesting for the weeks and months to come!!!

What you’ll need:

  • Yoga Boxes x 2
  • Theraband (optional)