The 28-Day Front Splits Challenge
If you’ve ever tried to get your splits before, you’ll know that it’s all too easy to plateau with your progress and hit a wall.
This challenge will get you over that hurdle and smoothly down into your nemesis pose.
Before you get started there is something I NEED you to do and I promise you won’t regret it!
I need you to set up your phone and take a photo of your best attempt at front splits. I want you to do a very quick warm up:
• 30 seconds jog on spot
• Forward and backward leg swings x 10 each leg
• Side to side leg swings x 10 each leg
• Low lunge stretch x 20 seconds each leg
• Half split/kneeling hamstring stretch x 20 seconds each leg
Then move into your current version of a Front Split and snap a pic!
You will absolutely LOVE looking back on this as your flexibility progresses and will be such an easy way to see how far you’ve come.
Go do it NOW, then come back to explore the rest of the challenge!
Day One
Day 1 of the Front Splits Challenge is to complete the 7-part workshop!
You can watch these 7 videos back-to-back, or break it down and complete them over a couple of days before continuing with the challenge if you prefer!
Day 2
Stretching Class
Kinda does exactly what it says on the tin! This is a lower intensity class of predominantly passive stretches to help us train our nervous system to allow the muscles to stretch.
You will repeat this class throughout the challenge.
Day 3
Learn About: Yoga Butt
What is 'Yoga Butt' and how can we prevent it?
Simple Hamstring Mobility
This beginner-friendly mobility class helps you develop hamstring flexibility through simple strengthening and lengthening movements.
DAY 4
DAY 4 is a strength building day. Choose from one of two classes below, depending on the equipment you have available to you, or just your personal preference.
Day 4
Mat-Based Strength Class
Strength is most certainly not the opposite of flexible – and these kind of strength based movements are really going to enhance your flexibility!
Give this a class a try if weight lifting isn’t your thing or just to add more variety to your programme!
Weight Lifting Strength Class
This is an optional class, you can take the mat based strength building class instead if you do not have access to weights.
Whether you have a home gym, the odd weight hanging around, or you take this to the gym with you, adding weight training is the most valuable thing you can do for your splits, so go get ’em!
Day 5
Work Your Balance
Just 10 minutes to feel better in your body, today we test out our balance!
Day 6
Learn About: Square Splits
What is the difference between 'square hips' and 'open hips'?
Juicy Stretch
Some nice big stretches for the quads, hips and hamstrings with lunge variations, Goddess pose, Half Splits and Triangles!
Day 7
Splits Drills Class
This is a 45 minute class, however, it can be modified down to 35 minutes if you wish to skip the myofascial release portion.
The warm up commences at 07:45 so jump to this spot if you don’t have a foam roller/tennis ball/water bottle or are just a little short on time today!
Day
8
Stretch Your Way to Super Soldier
A flexibility focused class to lengthen hamstrings and open hips as we explore a Standing Split variation called Super Soldier.
Props Needed: Block & Strap
Day 9
Stretchy Slow Flow
Take it easy with a slow, stretchy flow - moving through some lower body stretches at a gentle pace.
Day 10
Stretching Class
Kinda does exactly what it says on the tin! This is a lower intensity class of predominantly passive stretches to help us train our nervous system to allow the muscles to stretch.
Day 11
Movement Medley
An ‘all-rounder’ class with plenty of variety! Expect creative transitions, including some fun attempts at arm balances, practice towards splits and a little bit of handstand technique!
Props needed: Blocks
Day 12
A Good Old Quad Stretch
This class does exactly what it says on the tin - it gives your quads a good old stretch!
We start with a few active flexibility drills for the quads to wake them up and prepare them for what's to come, before moving through an array of quad stretches with variations given for all levels of flexibility.
Day 13
DAY 13 is a strength building day. Choose from one of two classes below, depending on the equipment you have available to you, or just your personal preference.
Day 13
Mat-Based Strength Class
Strength is most certainly not the opposite of flexible – and these kind of strength based movements are really going to enhance your flexibility!
Give this a class a try if weight lifting isn’t your thing or just to add more variety to your programme!
Weight Lifting Strength Class
This is an optional class, you can take the mat based strength building class instead if you do not have access to weights.
Whether you have a home gym, the odd weight hanging around, or you take this to the gym with you, adding weight training is the most valuable thing you can do for your splits, so go get ’em!
Day 14
Splits Challenge Flow Class
This 25 minute flow was filmed live during the original 28-Day Front Splits challenge.
Day 15
Let's BOP
BOP is Bird of Paradise - a single leg balance which takes mobility in the hips, hamstrings and shoulders!
Day 16
Shoulder Mobility Flow
When giving a lot of focus to a specific muscle, it can be very helpful to give it a break from time-to-time, so today, lets have a little shoulder opening whilst the hamstrings chill.
This 20 minute yoga flow is all about shoulder mobility, to help you stretch out and strengthen the shoulders.
Day 17
Stretching Class
Kinda does exactly what it says on the tin! This is a lower intensity class of predominantly passive stretches to help us train our nervous system to allow the muscles to stretch.
Day 18
Splits Drills Class
This is a 45 minute class, however, it can be modified down to 35 minutes if you wish to skip the myofascial release portion.
The warm up commences at 07:45 so jump to this spot if you don’t have a foam roller/tennis ball/water bottle or are just a little short on time today!
Day 19
Good Morning Hip Flexors!
Get yourself some lovely length in to those hip flexors and give yourself a little boost of energy to start the day with some energising twists and maybe even a little arm balance!
Props needed: Block
Day 20
DAY 20 is a strength building day. Choose from one of two classes below, depending on the equipment you have available to you, or just your personal preference.
Day 20
Mat-Based Strength Class
Strength is most certainly not the opposite of flexible – and these kind of strength based movements are really going to enhance your flexibility!
Give this a class a try if weight lifting isn’t your thing or just to add more variety to your programme!
Weight Lifting Strength Class
This is an optional class, you can take the mat based strength building class instead if you do not have access to weights.
Whether you have a home gym, the odd weight hanging around, or you take this to the gym with you, adding weight training is the most valuable thing you can do for your splits, so go get ’em!
Day 21
I Carry My Own Bags
Just 10 minutes to feel better in your body, today we get strong in the upper body!
Day 22
90 Minutes of Movement
Retake the 90 minute flow from the day one workshop.
Day 23
6 Minute Movement Snack
Here is a little 'movement snack' for when you just want to shake off some cobwebs and energise your body without working up a sweat.
Day 24
DAY 24 is a strength building day. Choose from one of two classes below, depending on the equipment you have available to you, or just your personal preference.
Day 24
Mat-Based Strength Training
Strength is most certainly not the opposite of flexible – and these kind of strength based movements are really going to enhance your flexibility!
Give this a class a try if weight lifting isn’t your thing or just to add more variety to your programme!
Weight Lifting Strength Class
This is an optional class, you can take the mat based strength building class instead if you do not have access to weights.
Whether you have a home gym, the odd weight hanging around, or you take this to the gym with you, adding weight training is the most valuable thing you can do for your splits, so go get ’em!
Day 25
Stretching Class
Kinda does exactly what it says on the tin! This is a lower intensity class of predominantly passive stretches to help us train our nervous system to allow the muscles to stretch.
Day 26
Fluid Spine
he spine can flex, extended, side bend and twist and this class does a little bit of each all within 10 minutes!
Day 27
Developing a Strong Front Split
This yoga flow class uses mobility focused techniques to improve our flexibility used to achieve the front splits!
Be sure to have a couple of blocks for class as you do NOT need to be able to do the splits for this class!
Day 28
Splits Drills Class
This is a 45 minute class, however, it can be modified down to 35 minutes if you wish to skip the myofascial release portion.
The warm up commences at 07:45 so jump to this spot if you don’t have a foam roller/tennis ball/water bottle or are just a little short on time today!