danceinsight

21-Day Stretching Challenge

Part One

Butterfly Pike Against Wall

1 20 seconds 20 seconds

Frog Lunges
2 25 seconds 25 seconds each side

3 Straddle
30 seconds
Leg Holds
30 seconds each leg

Butterfly Pike Against Wall

4 35 seconds 35 seconds

Frog Lunges
5 40 seconds 40 seconds each side

Straddle Leg Holds

6 45 seconds 45 seconds each leg

Butterfly Pike Forced Arch

7 50 seconds 50 seconds 30 seconds

Frog Lunges Second

8 55 seconds 55 seconds ea. 35 seconds

Straddle Leg Holds Calves

9 60 seconds 60 seconds ea. 40 seconds

10 Butterfly
65 seconds
Pike
65 seconds
Forced Arch
45 seconds

danceinsight
 danceinsight
21-Day Stretching Challenge
Part Two
Lunges
11 Frog
70 seconds 60 seconds ea.
Second
45 seconds

Straddle Battements Calves

12 75 seconds 10 each leg 45 seconds

13 Butterfly
80 seconds
Pike
80 seconds
Forced Arch
45 seconds

Splits
14 Frog
85 seconds 30 seconds ea.
Second
50 seconds

Straddle Battements Pigeon

15 90 seconds 15 each leg 30 seconds

Butterfly Pike
16 90 seconds 90 seconds Straddle Opens
15 reps

Splits
17 Frog
90 seconds 45 seconds ea.
Second
55 seconds

Straddle Battements Pigeon

18 90 seconds 20 each leg 45 seconds

Butterfly Pike
19 90 seconds 90 seconds Straddle Opens
20 reps

Frog Splits Second

20 90 seconds 60 seconds ea. 60 seconds

Straddle Battements Pigeon

21 90 seconds 20 each leg 60 seconds