Master of Splits Training Guide

This is the JeromeFitness Master of Splits Training Guide, which helps you to reach your goal
of learning the front and side split. Start your workouts with a warm up as described below
or follow your personal prefered warm up routine.
To see all the exercises, check out my demonstration video on YouTube:

Warm Up https://youtu.be/4ikIPYWN-MI?t=1m51s

Skip rope, go for a run, do X-jumps or jog on place for 5-10 minutes

20-30 Deep Squats (Bodyweight)

20-30 Walking Lunges (Bodyweight)

Dynamic Stretches:
20-30 High Knees
20-30 Butt Kicks
10 Inner Hip Rotations (each side)
10 Outer Hip Rotations (each side)

10 Front Leg Swings (each side)

10 Side Leg Swings (each side)
10 Back Leg Swings (each side)
IMPORTANT TIPS:
The program says: training days. This means the amount of training days each week!
The duration means the amount of weeks you should follow the given training level. However,
if you make quick progress you can choose to go for only 1 or 2 weeks of training instead of 4.
READ THE DISCLAIMER ON PAGE 5 FOR YOUR OWN SAFETY!
Level Guide 1-12
Use the following guide to determine your level of flexibility and to know where
to start with this workout guide.
Beginner
Level 1: Never done any flexibility training or naturally inflexible. https://youtu.be/4ikIPYWN-MI?t=3m52s
Level 2: Have been training flexibility for a couple of months with some progress https://youtu.be/4ikIPYWN-MI?t=9m15s
Level 3: Naturally flexible, or training a couple of months with progress https://youtu.be/4ikIPYWN-MI?t=12m45s
Level 4: Above average flexibility level https://youtu.be/4ikIPYWN-MI?t=16m24s

Intermediate
Level 5: 3+ Months of training or history with flexibility training and still flexible https://youtu.be/4ikIPYWN-MI?t=20m48s
Level 6: 4+ Months of training, stuck at 20-30 cm away from floor https://youtu.be/4ikIPYWN-MI?t=23m23s
Level 7: Half a year of training or longer without significant new progress https://youtu.be/4ikIPYWN-MI?t=27m57s
Level 8: About 15-20 cm away from floor https://youtu.be/4ikIPYWN-MI?t=31m15s

Advanced
Level 9: 10-15 cm away from floor
Level 10: 5 – 10 cm away from floor
Level 11: Inches away!
Level 12: Can do splits, but without comfort
https://youtu.be/4ikIPYWN-MI?t=34m4s
https://youtu.be/4ikIPYWN-MI?t=37m54s
https://youtu.be/4ikIPYWN-MI?t=41m19s
https://youtu.be/4ikIPYWN-MI?t=41m19s

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Beginner Level 1 Beginner Level 3
Sets & 'reps': 3 x 20 seconds (each side) Sets & 'reps': 3 x 30 seconds (each side)
Training Days: 3 or 4 days of your own choice. Training Days: 5-6 days of your own choice.
Duration: 4 weeks Duration: 4 weeks
Standing Quadriceps Seated Quadriceps
Hip Lunges Standing Hips Stretch
Seated Hamstring Reach (single side) Elevated Hamstring Stretch
Leaning Inner Thigh Stretch Glute Behind Knee Grab
Seated Glute Stretch Deep Calves
Standing Calfs Superficial Calf Stretch
https://youtu.be/4ikIPYWN-MI?t=3m52s Shins
https://youtu.be/4ikIPYWN-MI?t=12m45s
Beginner Level 2 Beginner Level 4
Sets & 'reps': 3 x 25 seconds (each side) Sets & 'reps': 4 x 30 seconds (each side)
Training Days: 4-5 days of your own choice. Training Days: 6 days of your own choice.
Duration: 4 weeks Duration: 4 weeks
Lying Quadriceps Stretch Seated Quadriceps (lean further)
Beginner Yoga Sit Lying Hamstring stretch
Deep Leaning Inner Thigh Stretch Cobra
Double Hamstring Reach Downward Facing Dog
Lying Glute stretch Crossed Yoga Sit
Superficial Calf Stretch Elevated Inner Thigh Stretch
https://youtu.be/4ikIPYWN-MI?t=9m15s Glute Behind Knee Grab
https://youtu.be/4ikIPYWN-MI?t=16m24s

Intermediate Level 5 Intermediate Level 7

Sets & 'reps': 4 x 30 seconds (each side) Sets & 'reps': 5 x 30 seconds (each side)
Training Days: 6 days of your own choice. Training Days: 7 days a week
Duration: 4 weeks Duration: 4 weeks
Seated Quadriceps Assisted Quadriceps Stretch (Foot on object)
Crossed Yoga Sit Triangle Hamstrings
Deep and Long Calf Stretch Triangle Inner Thighs
Squatted Shin Stretch Underneath the Bridge Stretch
Box Inner Thigh Stretch Bridge (full or modified)
Glute Behind Knee Grab Deep Lunges Stretch
https://youtu.be/4ikIPYWN-MI?t=20m48s Knee and leg hug (for glutes)
https://youtu.be/4ikIPYWN-MI?t=27m57s

Intermediate Level 6 Intermediate Level 8

Sets & 'reps': 6 x 25 seconds (each side) Sets & 'reps': 5 x 30 seconds (each side)
Training Days: 7 days a week Training Days: 7 days a week
Duration: 4 weeks Duration: 4 weeks
Quadriceps Lunges Stretch Quadriceps Lunges
Pidgeon Pose Elevated Lunges Stretch
Deep Lunges Stretch Tripod Hamstring Stretch
Triangle Hamstrings Elevated Inner Thigh Stretch
Double Box Inner Things Pidgeon Pose
Seated Glutes Bridge (full or modified)
Cobra https://youtu.be/4ikIPYWN-MI?t=31m15s
Underneath the Bridge Stretch
https://youtu.be/4ikIPYWN-MI?t=23m23s

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Advanced Level 9 https://youtu.be/4ikIPYWN-MI?t=34m4s
Regular training days
Sets & 'reps': 3 x 30 seconds
Training Days: 1, 2, 4 & 6 regular Training!
Maintain this order, but feel free to plan them on whatever day you like
Isometric Training Days
Sets & 'reps': 3 x 20-10 seconds (20 seconds relaxed followed by 10 seconds contraction)
Day 3, 5 and 7 Isometric Training!
Maintain this order, but feel free to plan them on whatever day you like
Duration: 4 weeks
Lying Quadriceps Stretch
Deep Lunges
Single Seated Hamstrings
Deep Inner Thigh Stretch
Seated Glutes

Advanced Level 10 https://youtu.be/4ikIPYWN-MI?t=37m54s

Regular training days
Sets & 'reps': 3 x 30 seconds
Training Days: 1, 2, 4 & 6 regular Training!
Maintain this order, but feel free to plan them on whatever day you like
Isometric Training Days
Sets & 'reps': 3 x 20-10 seconds (20 seconds relaxed followed by 10 seconds contraction)
Day 3, 5 and 7 Isometric Training!
Maintain this order, but feel free to plan them on whatever day you like
Duration: 4 weeks
Quadriceps Lunges
Modified Yoga Sit
Deep Lunges
Standing Hamstring
Standing Inner Thigh
Grab Behind Knee Stretch

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Advanced Level 11 https://youtu.be/4ikIPYWN-MI?t=41m19s
Regular training days
Sets & 'reps': 3 x 30 seconds
Training Days: 1, 2, 4 & 6 regular Training!
Maintain this order, but feel free to plan them on whatever day you like
PNF only!
Day 3, 5 and 7 PNF Training!
Maintain this order, but feel free to plan them on whatever day you like
Duration: 4 weeks
Quadriceps Lunges
Crossed Yoga Sit
Deep Lunges
Triangle Hamstrings
Standing Inner Thigh
Grab Behind Knee Stretch
On PNF Days (3, 5 and 7) add the following workout:
Another warm up set of squats and lunges before doing the PNF work.
PNF: Front split pose
Side split pose
3 Days a week: 3 x 10-10-10 seconds
Explanation: (10 seconds relaxed stretching followed by 10 seconds
contraction, immediately followed by 10 seconds relaxed stretching (this time a bit further).

Advanced Level 12 https://youtu.be/4ikIPYWN-MI?t=41m19s

Regular training days
Sets & 'reps': 3 x 30 seconds
Training Days: 1, 2, 4 & 6 regular Training!
Maintain this order, but feel free to plan them on whatever day you like
PNF only!
Day 3, 5 and 7 PNF Training!
Maintain this order, but feel free to plan them on whatever day you like
Duration: 4 weeks
Quadriceps Lunges
Crossed Yoga Sit
Deep Lunges
Tripod Hamstrings
Standing Inner Thigh
Grab Behind Knee Stretch
On PNF Days (3, 5 and 7) add the following workout:
Another warm up set of squats and lunges before doing the PNF work.
PNF: Front split pose
Side split pose
3 Days a week: 3 x 10-10-10 seconds
Explanation: (10 seconds relaxed stretching followed by 10 seconds
contraction, immediately followed by 10 seconds relaxed stretching (this time a bit further).

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 Disclaimer
I can't be taken responsible for any kind of injuries or problems you may or may not get
when you use this workout. The information in this workout program is of educational
purpose. It can't replace medical advice, nor does it guarantee you achieve your desired
results. By using this workout plan you acknowledge the fact that you are using this
information at your own risk.
You should seek medical clearance from a doctor whenever you start a new workout
or nutrition plan. If you notice feeling dizzy, tired, chest pain or numbness of body
parts, you should immediately stop the workout and seek medical support. Working
out always carries the risk of getting injured. Start your workout with a warm up and
finish it with a cool down to decrease the risk of getting injured.
You are not allowed to spread, adapt, sell or duplicate this product. All rights belong to
JeromeFitness.

Website: http://jeromefitness.com
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