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.