1
40 leg raises
40sec side splits
2
60 leg raises
1min side splits
3
80 leg raises
1min20sec side splits
4
100 leg raises
1min40sec side splits
5
120 leg raises
2min side splits
6
140 leg raises
2min20sec side splits
7
160 leg raises
2min40sec side splits
8
180 leg raises
3min side splits
9
200 leg raises
3min20sec side splits
10
220 leg raises
3min40sec side splits
11
240 leg raises
4min side splits
12
260 leg raises
4min20sec side splits
13
280 leg raises
4min40sec side splits
14
300 leg raises
5min side splits
15
320 leg raises
5min20sec side splits
16
340 leg raises
5min40sec side splits
17
360 leg raises
6min side splits
18
380 leg raises
6min20sec side splits
19
400 leg raises
6min40sec side splits
20
420 leg raises
7min side splits
21
440 leg raises
7min20sec side splits
22
460 leg raises
7min40sec side splits
23
480 leg raises
8min side splits
24
500 leg raises
8min20sec side splits

25
520 leg raises
8min40sec side splits
26
540 leg raises
9min side splits
27
560 leg raises
9min20sec side splits
28
580 leg raises
9min30sec side splits
29
600 leg raises
9min40sec side splits

30
620 leg raises
10min 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. 

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