
1
40 leg raises40sec side splits
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60 leg raises1min side splits
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80 leg raises1min20sec side splits
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100 leg raises1min40sec side splits
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120 leg raises2min side splits
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140 leg raises2min20sec side splits
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160 leg raises2min40sec side splits
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180 leg raises3min side splits
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200 leg raises3min20sec side splits
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220 leg raises3min40sec side splits
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240 leg raises4min side splits
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260 leg raises4min20sec side splits
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280 leg raises4min40sec side splits
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300 leg raises5min side splits
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320 leg raises5min20sec side splits
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340 leg raises5min40sec side splits
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360 leg raises6min side splits
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380 leg raises6min20sec side splits
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400 leg raises6min40sec side splits
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420 leg raises7min side splits
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440 leg raises7min20sec side splits
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460 leg raises7min40sec side splits
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480 leg raises8min side splits
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500 leg raises8min20sec side splits
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520 leg raises8min40sec side splits
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540 leg raises9min side splits
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560 leg raises9min20sec side splits
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580 leg raises9min30sec side splits
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600 leg raises9min40sec side splits
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620 leg raises10min side splits
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Flexibility is the key to unleashing power and speed by increasing the range of motion active (agonist) muscles have to travel before they are held back by the opposing (antagonist) ones. Being more flexible can also reduce the chances of injury when exercising, though the biggest benefit will be in the way you walk and stand. This 30-day program will help you increase your flexibility. The program utilises a mixture of active (leg raises) and passive (holding the splits position) stretching techniques to give you the fastest gains possible in the shortest time.
Tip: it will help if you also do long distance running. Do the side splits right after the run when your muscles are all warmed up.