SPLIT TRAINING

wow so glad to see all your happy comments! tysm!

yes ofcourse I will tell you guys how I came to this point:

As you've seen I started in august, which is when I found out about this video.

I followed it everyday and when I found out it went better and better I started to adjust it a bit
and made it longer. so after 1 month I stretched for about 45 minutes. I was very busy (still am) so
I do it like every other day, also to give my body some rest. when I have days off I stretch for sure.
I started to like stretching because it made me feel better.

this is a list of the stretches I do these days: (I only suggest after about a few weeks of starting)

Warm up (5 minutes) this video - I follow from 0:48/5:46

1. windmill for 45 seconds

15 seconds rest

2. jumping jacks for 45 seconds

15 seconds rest

3. knee tap runner 45 seconds

15 seconds rest

4. butt kick 45 seconds

15 seconds

5. skaters 45 seconds

Stretching I follow this video
(0:13) I make the first stretch longer and hold the ground for about a minute.
(1:13) hold this for about 25 seconds
(1:25) I skip this one
(1:47) hold this for 1 minute
(2:18) hold this for also 1 minute
(2:55) I do this without bending my leg, for 1 minute
(3:13) I skip this one because I don't feel like it usefull for me because I don't have my split.

now I to the same adjustments to my other leg.

(6:10) hold this for 45 seconds / when this got easy I just go on my phone doing these while
watching tiktoks
(6:34) hold this for 45 seconds
(7:31) hold this for 45 seconds
(8:13) hold this for 1,5 minute
(10:00) I hold my leg for about 10 seconds.
Now I do the same things to my other leg.
Hold your other leg for also 10 seconds.
now switch again and hold your leg for 15 seconds.
do this again for your other leg. I do this for about 4 times.
(11:50) 1 minute pigeon pose
do your split for 1 minute
1 minute pigeon pose other leg
1 minute split
half squat for 1,5 minutes, with 1 yoga block under my knee
middle split for 45 seconds

the following I repeat 4 times.

1 minute left split with yoga block

1 minute right split with yoga block
45 seconds middle split with yoga block

thats it! I watch a lot of tiktok when I have to hold a stretch longer, that really helps me.
you can also watch youtube or scroll trough instragram lol. I hope this helps, I tried to describe it
as best as possible. I wanted to write the full name of the stretches instead of the timecodes but I
didn't know all the names and I couldn't find them, sorry.

Let me know if you have questions, you can always send me a message.