Name: Playbook - Michelle Khare - Nail Your Splits
Uploaded: 2023-12-15T04:46:05.903Z
Duration: 10 min
Description: Nail Your Splits

Wow, this is my four go at this, and I can definitely see a difference. We’ll see where it goes🤞🏼

Drew

Great stretching 🙆‍♀️ I need to repeat to get my splits done ❤️

Xiomara

Hannah

These are amazing stretches made my body feel so great i just started but I’ll keep going to be more flexible. Thank you so much you inspire me so much.

Miriam

I didn’t know if I would actually come back to the app after getting some modules done yesterday. Felt like it was going to be something I fell off of, but here I am again because they’re all so simple and have time markers to go with them! Thank you for making this so easy to follow along and have a routine without wracking my brain to figure out what to do. 🌺

Milan

I’ve never had natural flexibility, it’s always been something I’ve had to work towards. I’m hoping to get my splits since I was so close to having them a few years back when I did dance. I definitely felt the stretches and I can’t wait to see the progress :)

Michaela

Wow, I am not as flexible as I thought haha. Not yet anyway. I’ll keep at it!

Chris

Definitely feeling my flexibility coming back

Grayson 

I have always wanted to learn the spilts holy cow I’m feeling the burn in my inner thighs!

Alicia

I really love stretching, especially my splits💜

Rivka

Jordan

Feelin confident I’ll get those splits soon!

Taylor

I’m excited to improve my flexibility with the stretching program! It’s nice to have an app that shows you how to do a workout correctly.

Katelyn

Use this 10 minute series at the beginning or end of a workout to develop your splits!

- 30 SEC EACH SIDE
- Get into a lunge 
- Raise and reach with your arms overhead
- 30 seconds each side

High Lunge And Warrior Pose

- 1 MIN EACH SIDE
- Sit on the ground with one leg extended in front of you and the other tucked behind you in a hurdlers position 
-Lean over the front leg as far as you can intensifying the stretch

Hurdler Stretch

- 30 SEC EACH SIDE
- In a low lunge position, put your back shin flat against a wall, couch, or other flat surfaces behind you
- Sink your pelvis down to the ground

Couch Stretch - On Wall

- 30 SEC EACH SIDE
- Get into a low lunge position with your leg crossed over in front of you and the other extended behind you
- Lean over the front leg to accentuate the stretch

Pigeon

- 30 SEC EACH SIDE
- Sit in open splits 
- Reach overhead and lean to your foot with your hand

Seated Leg Spread - Side Stretch

- Sit in open splits 
- Lean forward between your legs stretching

Seated Leg Spread - Middle

- Get on your knees and elbows with your legs spread
- Spread your knees wide as you lower yourself to the ground stretching your inner  thighs
- Make sure your knees are at a right angle 
- Use a pillow or props if needed!

Frog Stretch

MODIFICATION: Use pillows or blocks to raise the height of the platform as needed
- 1 MIN EACH SIDE
- Get into the front to back split position 
- Hold as low as you can

Splits - Front To Back

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

Nail Your Splits

Shani

That couch stretch was a great add in that mix

I loved these deep hip stretches because I’m only 19 but I feel like my hips are that of an older ladies 😭

Lisa

Deep Hip Opener

Couldn’t really do the bridge that long and my balance was a bit off but it felt good 🙏🏻

Emma

It would be great if the next workout would continue from the 1st especially with the timer.

Izusa

Back Release

Owen

Mobility

Back at it, and LOVING IT!! The flexibility programs are so fun, and rejuvenating.

Nail Your Splits

Community

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