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  • Side Split Pro - Phase #1

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    Florian Dutronc
    714 views1 page
    This document outlines a 3-phase workout program. Workout 1 focuses on horse stance slides, fire hydrant exercises in a closed position, tailor pose sequences, cossack squats, and stretching. Workout 2 is similar but replaces closed fire hydrants with open fire hydrants and cossack squats with horse stance. Workout 3 has open fire hydrants holding the end range, tailor pose sequences, side split isometrics, and figure 4 stretching. Each workout provides intensity, sets, reps, and rest period details.

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    This document outlines a 3-phase workout program. Workout 1 focuses on horse stance slides, fire hydrant exercises in a closed position, tailor pose sequences, cossack squats, and stretching. Workout 2 is similar but replaces closed fire hydrants with open fire hydrants and cossack squats with horse stance. Workout 3 has open fire hydrants holding the end range, tailor pose sequences, side split isometrics, and figure 4 stretching. Each workout provides intensity, sets, reps, and rest period details.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    714 views1 page

    Side Split Pro - Phase #1

    Uploaded by

    Florian Dutronc
    This document outlines a 3-phase workout program. Workout 1 focuses on horse stance slides, fire hydrant exercises in a closed position, tailor pose sequences, cossack squats, and stretching. Workout 2 is similar but replaces closed fire hydrants with open fire hydrants and cossack squats with horse stance. Workout 3 has open fire hydrants holding the end range, tailor pose sequences, side split isometrics, and figure 4 stretching. Each workout provides intensity, sets, reps, and rest period details.

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    © All Rights Reserved
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    of 1

    PHASE #1

    WORKOUT 1
    LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    A1 Horse Stance Slides 1 10 0
    B1 Fire Hydrant Closed 3 5-8
    B2 Tailor Pose Sequence 3 3x10s iso + 8 bw + 8 weighted 1.5
    C1 Cossack Squat 3-4 8 +(10s) 3
    D1 Passive Side Split 3-5 60 - 120s
    D2 Figure 4 Stretch 3 60 - 90s 0

    WORKOUT 2
    LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    A1 Horse Stance Slides 1 10 0
    B1 Fire Hydrant Open - Overcoming Iso 3-4 3x10s iso + 5 bw +(5s)
    B2 Tailor Pose Sequence 3-4 3x10s iso + 8 bw + 8 weighted 1.5
    C1 Horse Stance 3-5 8 +(10s) 3
    D1 Passive Side Split 3-5 60 - 120s
    D2 Figure 4 Stretch 3 60 - 90s 0

    WORKOUT 3
    LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    A1 Horse Stance Slides 1 10 0
    B1 Fire Hydrant Open - End Range Hold 3-4 3x10s iso + 5 bw +(5s)
    B2 Tailor Pose Sequence 3-4 3x10s iso + 8 bw + 8 weighted 1.5
    C1 Side Split Isometric 3-5 30 - 60s
    C2 Figure 4 Stretch 3 60 - 90s 0

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