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    Side Split Pro - Phase #2

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    Florian Dutronc
    The document outlines 3 workout routines focusing on hip flexibility and mobility. Workout 1 includes exercises like adductor flies, horse stance, fire hydrants, side split isometrics, and figure 4 stretches. Workout 2 involves tailor pose, fire hydrants with isometric holds, horse stance, side split contractions and relaxations, and figure 4 stretches. Workout 3 has adductor flies, fire hydrants with flexion and extension, shin support splits, side split contractions and relaxations, and figure 4 stretches. Each workout provides details on sets, reps, and rest periods for completing the routines.

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    Side Split Pro - Phase #2

    Uploaded by

    Florian Dutronc
    224 views1 page
    The document outlines 3 workout routines focusing on hip flexibility and mobility. Workout 1 includes exercises like adductor flies, horse stance, fire hydrants, side split isometrics, and figure 4 stretches. Workout 2 involves tailor pose, fire hydrants with isometric holds, horse stance, side split contractions and relaxations, and figure 4 stretches. Workout 3 has adductor flies, fire hydrants with flexion and extension, shin support splits, side split contractions and relaxations, and figure 4 stretches. Each workout provides details on sets, reps, and rest periods for completing the routines.

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    The document outlines 3 workout routines focusing on hip flexibility and mobility. Workout 1 includes exercises like adductor flies, horse stance, fire hydrants, side split isometrics, and figure 4 stretches. Workout 2 involves tailor pose, fire hydrants with isometric holds, horse stance, side split contractions and relaxations, and figure 4 stretches. Workout 3 has adductor flies, fire hydrants with flexion and extension, shin support splits, side split contractions and relaxations, and figure 4 stretches. Each workout provides details on sets, reps, and rest periods for completing the routines.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    224 views1 page

    Side Split Pro - Phase #2

    Uploaded by

    Florian Dutronc
    The document outlines 3 workout routines focusing on hip flexibility and mobility. Workout 1 includes exercises like adductor flies, horse stance, fire hydrants, side split isometrics, and figure 4 stretches. Workout 2 involves tailor pose, fire hydrants with isometric holds, horse stance, side split contractions and relaxations, and figure 4 stretches. Workout 3 has adductor flies, fire hydrants with flexion and extension, shin support splits, side split contractions and relaxations, and figure 4 stretches. Each workout provides details on sets, reps, and rest periods for completing the routines.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    PHASE #2

    WORKOUT 1
    LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    A1 Adductor Fly 3 8 1.5
    B1 Horse Stance 3-4 8 +(10s) 3
    C1 Fire Hydrant Closed 3-5 5 - 8 +(5s)
    C2 Side Split Isometric 3-5 30 - 60s 1.5
    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 Tailor Pose 3-5 8 +(10s)
    A2 Fire Hydrant Open - Overcoming Iso 3-5 5x5s iso + 5 bw +(5s) 1.5
    B1 Horse Stance 3-5 30 - 60s 3
    C1 Side Split Contract Relax 3 60 - 120s
    C2 Figure 4 Stretch 3 60 - 90s 0
    WORKOUT 3
    LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
    A1 Adductor Fly 3-4 8 +(10s)
    A2 Fire Hydrant Open - Flex/Ext 3-4 5 - 8 +(5s) 1.5
    B1 Shin Support Split 3-5 30 - 90s 3
    C1 Side Split CRAC 3 60 - 120s 3
    D1 Figure 4 Stretch 3 60 - 90s 0

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