FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

2. Hamstring Variations

1. Get into the stretch Day 1 3. Kneeling Lunge A

2. Do a short hold for 10 to 20 4. Kneeling Lunge B
seconds
3. Move back and forth into the 5. Frog
stretch (dynamic
6. Full Pancake
contraction) for 10
repetitions
1. Supine Hip Rotations
4. Then do another short hold
for 10 to 20 seconds 2. Hamstring Variations
5. Then move back and forth Day 2 3. Kneeling Lunge A
into the stretch again
(dynamic contraction) for 4. Kneeling Lunge B
another 10 repetitions
5. Frog
6. Finally, do another hold (and
feel free to hold for a longer 6. Full Pancake
period this time, 30 seconds
to greater than a minute) 1. Supine Hip Rotations
7. Get out of the stretch (and
2. Hamstring Variations
perform the same dynamic
contraction to maintain 3. Kneeling Lunge A
tension as you return to Day 3
neutral) 4. Kneeling Lunge B

5. Frog

6. Full Pancake

GMB Focused Flexibility

FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

2. Hamstring Variations

1. Get into the stretch Day 4 3. Kneeling Lunge A

2. Do a short hold for 10 to 20 4. Kneeling Lunge B
seconds
3. Move back and forth into the 5. Frog
stretch (dynamic
6. Full Pancake
contraction) for 10
repetitions
1. Supine Hip Rotations
4. Then do another short hold
for 10 to 20 seconds 2. Hamstring Variations
5. Then move back and forth Day 5 3. Kneeling Lunge A
into the stretch again
(dynamic contraction) for 4. Kneeling Lunge B
another 10 repetitions
5. Frog
6. Finally, do another hold (and
feel free to hold for a longer 6. Full Pancake
period this time, 30 seconds
to greater than a minute) 1. Supine Hip Rotations
7. Get out of the stretch (and
2. Hamstring Variations
perform the same dynamic
contraction to maintain 3. Kneeling Lunge A
tension as you return to Day 6
neutral) 4. Kneeling Lunge B

5. Frog

6. Full Pancake

GMB Focused Flexibility

FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

2. Hamstring Variations

1. Get into the stretch Day 7 3. Kneeling Lunge A

2. Do a short hold for 10 to 20 4. Kneeling Lunge B
seconds
3. Move back and forth into the 5. Frog
stretch (dynamic
6. Full Pancake
contraction) for 10
repetitions
1. Supine Hip Rotations
4. Then do another short hold
for 10 to 20 seconds 2. Hamstring Variations
5. Then move back and forth Day 8 3. Kneeling Lunge A
into the stretch again
(dynamic contraction) for 4. Kneeling Lunge B
another 10 repetitions
5. Frog
6. Finally, do another hold (and
feel free to hold for a longer 6. Full Pancake
period this time, 30 seconds
to greater than a minute) 1. Supine Hip Rotations
7. Get out of the stretch (and
2. Hamstring Variations
perform the same dynamic
contraction to maintain 3. Kneeling Lunge A
tension as you return to Day 9
neutral) 4. Kneeling Lunge B

5. Frog

6. Full Pancake

GMB Focused Flexibility

FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

2. Hamstring Variations

1. Get into the stretch Day 10 3. Kneeling Lunge A

2. Do a short hold for 10 to 20 4. Kneeling Lunge B
seconds
3. Move back and forth into the 5. Frog
stretch (dynamic
6. Full Pancake
contraction) for 10
repetitions
1. Supine Hip Rotations
4. Then do another short hold
for 10 to 20 seconds 2. Hamstring Variations
5. Then move back and forth Day 11 3. Kneeling Lunge A
into the stretch again
(dynamic contraction) for 4. Kneeling Lunge B
another 10 repetitions
5. Frog
6. Finally, do another hold (and
feel free to hold for a longer 6. Full Pancake
period this time, 30 seconds
to greater than a minute) 1. Supine Hip Rotations
7. Get out of the stretch (and
2. Hamstring Variations
perform the same dynamic
contraction to maintain 3. Kneeling Lunge A
tension as you return to Day 12
neutral) 4. Kneeling Lunge B

5. Frog

6. Full Pancake

GMB Focused Flexibility

FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 2. Hamstring Variations
seconds
3. Move back and forth into the Day 13 3. Kneeling Lunge A
stretch (dynamic
contraction) for 10 4. Kneeling Lunge B
repetitions
4. Then do another short hold 5. Frog
for 10 to 20 seconds
5. Then move back and forth 6. Full Pancake
into the stretch again
(dynamic contraction) for
1. Supine Hip Rotations
another 10 repetitions
6. Finally, do another hold (and 2. Hamstring Variations
feel free to hold for a longer
period this time, 30 seconds
to greater than a minute) Day 14 3. Kneeling Lunge A

7. Get out of the stretch (and

perform the same dynamic 4. Kneeling Lunge B
contraction to maintain
tension as you return to 5. Frog
neutral)
6. Full Pancake

GMB Focused Flexibility