12 Week Flexibility Programme

Here is your 12 week complete flexibility training programme. As you move

through this programme, you will notice that the amount of time you hold the
stretches for, and the number of sets of each stretch/exercise will increase. This
is to ensure you are constantly progressing and will lead to the most effective
way of improving your flexibility! Good luck and enjoy.

Introduction video:
https://drive.google.com/file/d/1ozf_6e6KCtFC0CgR59UjmXuPIHhf3vUd
/view?usp=sharing

Tutorials for all stretches and exercises are below the programme!

Flexibility Training Programme

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Half squat - Side split - Hip extension - Hurdler’s - Seated - Side split
stretch (1st stretch stretch stretch hamstring stretch
variation) - 1min - 1min each - 1min each leg stretch - 1min
- 45 seconds - 3 sets side - 3 sets - 1min - 3 sets
each side (1 minute rest - 3 sets (1 minute rest - 3 sets (1 minute rest
- 3 sets between sets) (1 minute rest between sets) (1 minute rest between sets)
(1 minute rest between sets) between sets)
between sets) - Squat stretch - Frog split - Hurdler’s
- 1min - Standing stretch - Half split stretch
- Frog split - 3 sets hamstring - 1min stretch - 1min each leg
stretch (1 minute rest stretch - 3 sets - 45 seconds - 3 sets
- 1min between sets) - 1min (1 minute rest each side (1 minute rest
- 3 sets - 3 sets between sets) - 3 sets between sets)
(1 minute rest - Wall hamstring (1 minute rest (1 minute rest
between sets) stretch between sets) - Wall squat between sets) - Wall split
- 1min stretch stretch
- Seated - 3 sets - Squat to stand - 1min - Wall hamstring - 2mins
hamstring (1 minute rest stretch - 3 sets stretch - 3 sets
stretch between sets) - 1min (1 minute rest - 1min (1 minute rest
- 1min continuous between sets) - 3 sets between sets)
- 3 sets - Side kick - 3 sets (1 minute rest
(1 minute rest extension hold (1 minute rest - Side kick between sets) - Roundhouse
between sets) - 10 seconds between sets) pyramid pyramid
 each leg exercise - Front kick hold exercise
- Lateral leg - 3 sets - Front raise - Build up to 4 position - Build up to 5
raises (1 minute rest exercise side kicks, and - 10 seconds roundhouse
- 10 each leg between sets) - 8 reps each back down to 1 each leg kicks, and
- 3 sets leg - 3 sets - 3 sets back down to 1
(1 minute rest - Square - 3 sets (1 minute rest (1 minute rest - 3 sets
between sets) exercise (1 minute rest between sets) between sets) (1 minute rest
- 8 reps each between sets) between sets)
- Figure of 8 leg - Figure of 8 - Front raise
exercise - 3 sets - Front kick exercise exercise - Side kick
- 8 reps each (1 minute rest position hold - 8 reps each - 8 reps each pulse exercise
leg between sets) - 10 seconds leg leg - 8 reps each
- 3 sets each leg - 3 sets - 3 sets leg
(1 minute rest - 3 sets (1 minute rest (1 minute rest - 3 sets
between sets) (1 minute rest between sets) between sets) (1 minute rest
between sets) between sets)

Week 2 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Side split - Hip extension - Hurdler’s - Seated - Side split - Half squat
stretch stretch stretch hamstring stretch stretch (1st
- 1m 15secs - 1m 15secs - 1m 15secs stretch - 1m 15secs variation)
- 3 sets each side each leg - 1m 15secs - 3 sets - 1min each
(1 minute rest - 3 sets - 3 sets - 3 sets (1 minute rest side
between sets) (1 minute rest (1 minute rest (1 minute rest between sets) - 3 sets
between sets) between sets) between sets) (1 minute rest
- Squat stretch - Hurdler’s between sets)
- 1m 15secs - Standing - Frog split - Half split stretch
- 3 sets hamstring stretch stretch - 1m 15secs - Frog split
(1 minute rest stretch - 1m 15secs - 1min each each leg stretch
between sets) - 1m 15secs - 3 sets side - 3 sets - 1m 15secs
- 3 sets (1 minute rest - 3 sets (1 minute rest - 3 sets
- Wall hamstring (1 minute rest between sets) (1 minute rest between sets) (1 minute rest
stretch between sets) between sets) between sets)
- 1m 15secs - Wall squat - Wall split
- 3 sets - Squat to stand stretch - Wall hamstring stretch - Seated
(1 minute rest stretch - 1m 15secs stretch - 2m 15secs hamstring
between sets) - 1m 15secs - 3 sets - 1m 15secs - 3 sets stretch
continuous (1 minute rest - 3 sets (1 minute rest - 1m 15secs
- Side kick - 3 sets between sets) (1 minute rest between sets) - 3 sets
extension hold (1 minute rest between sets) (1 minute rest
- 10 seconds between sets) - Side kick - Roundhouse between sets)
each leg pyramid - Front kick hold pyramid exercise
- 3 sets - Front raise exercise position - Build up to 5 - Lateral leg
(1 minute rest exercise - Build up to 4 - 10 seconds roundhouse raises
between sets) - 8 reps each side kicks, and each leg kicks, and back - 10 each leg
leg back down to 1 - 3 sets down to 1 - 3 sets
- Square - 3 sets - 3 sets (1 minute rest - 3 sets (1 minute rest
exercise (1 minute rest (1 minute rest between sets) (1 minute rest between sets)
- 8 reps each between sets) between sets) between sets)
leg - Front raise - Figure of 8
- 3 sets - Front kick - Figure of 8 exercise - Side kick pulse exercise
(1 minute rest position hold exercise - 8 reps each exercise - 8 reps each
between sets) - 10 seconds - 8 reps each leg - 8 reps each leg
each leg leg - 3 sets leg - 3 sets
- 3 sets - 3 sets (1 minute rest - 3 sets (1 minute rest
(1 minute rest (1 minute rest between sets) (1 minute rest between sets)
between sets) between sets) between sets)
Week 3 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST
- Hip extension - Hurdler’s - Seated - Side split - Half squat - Side split
stretch stretch hamstring stretch stretch (1st stretch
- 1m 15secs - 1m 15secs stretch - 1m 15secs variation) - 1m 15secs
each side each leg - 1m 15secs - 3 sets - 1min each - 3 sets
- 3 sets - 3 sets - 3 sets (1 minute rest side (1 minute rest
(1 minute rest (1 minute rest (1 minute rest between sets) - 3 sets between sets)
between sets) between sets) between sets) (1 minute rest
- Hurdler’s between sets) - Squat stretch
- Standing - Frog split - Half split stretch - 1m 15secs
hamstring stretch stretch - 1m 15secs - Frog split - 3 sets
stretch - 1m 15secs - 1min each each leg stretch (1 minute rest
- 1m 15secs - 3 sets side - 3 sets - 1m 15secs between sets)
- 3 sets (1 minute rest - 3 sets (1 minute rest - 3 sets
(1 minute rest between sets) (1 minute rest between sets) (1 minute rest - Wall hamstring
between sets) between sets) between sets) stretch
- Wall squat - Wall split - 1m 15secs
- Squat to stand stretch - Wall hamstring stretch - Seated - 3 sets
stretch - 1m 15secs stretch - 2m 15secs hamstring (1 minute rest
- 1m 15secs - 3 sets - 1m 15secs - 3 sets stretch between sets)
continuous (1 minute rest - 3 sets (1 minute rest - 1m 15secs
- 3 sets between sets) (1 minute rest between sets) - 3 sets - Side kick
(1 minute rest between sets) (1 minute rest extension hold
between sets) - Side kick - Roundhouse between sets) - 12 seconds
pyramid - Front kick hold pyramid each leg
- Front raise exercise position exercise - Lateral leg - 3 sets
exercise - Build up to 5 - 12 seconds - Build up to 6 raises (1 minute rest
- 10 reps each side kicks, and each leg roundhouse - 12 each leg between sets)
leg back down to 1 - 3 sets kicks, and back - 3 sets
- 3 sets - 3 sets (1 minute rest down to 1 (1 minute rest - Square
(1 minute rest (1 minute rest between sets) - 3 sets between sets) exercise
between sets) between sets) (1 minute rest - 10 reps each
- Front raise between sets) - Figure of 8 leg
- Front kick - Figure of 8 exercise exercise - 3 sets
position hold exercise - 10 reps each - Side kick pulse - 10 reps each (1 minute rest
- 12 seconds - 10 reps each leg exercise leg between sets)
each leg leg - 3 sets - 10 reps each - 3 sets
- 3 sets - 3 sets (1 minute rest leg (1 minute rest
(1 minute rest (1 minute rest between sets) - 3 sets between sets)
between sets) between sets) (1 minute rest
between sets)

Week 4 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Hurdler’s - Seated - Side split - Half squat - Side split - Hip extension
stretch hamstring stretch stretch (1st stretch stretch
- 1m 15secs stretch - 1m 15secs variation) - 1m 15secs - 1m 15secs
each leg - 1m 15secs - 4 sets - 1min each - 4 sets each side
- 4 sets - 4 sets (1 minute rest side (1 minute rest - 4 sets
(1 minute rest (1 minute rest between sets) - 4 sets between sets) (1 minute rest
between sets) between sets) (1 minute rest between sets)
- Hurdler’s between sets) - Squat stretch
- Frog split - Half split stretch - 1m 15secs - Standing
stretch stretch - 1m 15secs - Frog split - 4 sets hamstring
- 1m 15secs - 1min each each leg stretch (1 minute rest stretch
 - 4 sets side - 4 sets - 1m 15secs between sets) - 1m 15secs
(1 minute rest - 4 sets (1 minute rest - 4 sets - 4 sets
between sets) (1 minute rest between sets) (1 minute rest - Wall hamstring (1 minute rest
between sets) between sets) stretch between sets)
- Wall squat - Wall split - 1m 15secs
stretch - Wall hamstring stretch - Seated - 4 sets - Squat to stand
- 1m 15secs stretch - 2m 15secs hamstring (1 minute rest stretch
- 4 sets - 1m 15secs - 4 sets stretch between sets) - 1m 15secs
(1 minute rest - 4 sets (1 minute rest - 1m 15secs continuous
between sets) (1 minute rest between sets) - 4 sets - Side kick - 4 sets
between sets) (1 minute rest extension hold (1 minute rest
- Side kick - Roundhouse between sets) - 12 seconds between sets)
pyramid - Front kick hold pyramid each leg
exercise position exercise - Lateral leg - 3 sets - Front raise
- Build up to 5 - 12 seconds - Build up to 6 raises (1 minute rest exercise
side kicks, and each leg roundhouse - 12 each leg between sets) - 10 reps each
back down to - 3 sets kicks, and - 3 sets leg
1 (1 minute rest back down to 1 (1 minute rest - Square - 3 sets
- 3 sets between sets) - 3 sets between sets) exercise (1 minute rest
(1 minute rest (1 minute rest - 10 reps each between sets)
between sets) - Front raise between sets) - Figure of 8 leg
exercise exercise - 3 sets - Front kick
- Figure of 8 - 10 reps each - Side kick pulse - 10 reps each (1 minute rest position hold
exercise leg exercise leg between sets) - 12 seconds
- 10 reps each - 3 sets - 10 reps each - 3 sets each leg
leg (1 minute rest leg (1 minute rest - 3 sets
- 3 sets between sets) - 3 sets between sets) (1 minute rest
(1 minute rest (1 minute rest between sets)
between sets) between sets)

Week 5 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Seated - Side split - Half squat - Side split - Hip extension - Hurdler’s
hamstring stretch stretch (1st stretch stretch stretch
stretch - 1m 15secs variation) - 1m 15secs - 1m 15secs - 1m 15secs
- 1m 15secs - 4 sets - 1min each - 4 sets - 4 sets each each leg
- 4 sets (1 minute rest side (1 minute rest side - 4 sets
(1 minute rest between sets) - 4 sets between sets) (1 minute rest (1 minute rest
between sets) (1 minute rest between sets) between sets)
- Hurdler’s between sets) - Squat stretch
- Half split stretch - 1m 15secs - Standing - Frog split
stretch - 1m 15secs - Frog split - 4 sets hamstring stretch
- 1min each each leg stretch (1 minute rest stretch - 1m 15secs
side - 4 sets - 1m 15secs between sets) - 1m 15secs - 4 sets
- 4 sets (1 minute rest - 4 sets - 4 sets (1 minute rest
(1 minute rest between sets) (1 minute rest - Wall hamstring (1 minute rest between sets)
between sets) between sets) stretch between sets)
- Wall split - 1m 15secs - Wall squat
- Wall hamstring stretch - Seated - 4 sets - Squat to stand stretch
stretch - 2m 15secs hamstring (1 minute rest stretch - 1m 15secs
- 1m 15secs - 4 sets stretch between sets) - 1m 15secs - 4 sets
- 4 sets (1 minute rest - 1m 15secs continuous (1 minute rest
(1 minute rest between sets) - 4 sets - Side kick - 4 sets between sets)
between sets) (1 minute rest extension hold (1 minute rest
- Roundhouse between sets) - 12 seconds between sets) - Side kick
- Front kick hold pyramid each leg pyramid
position exercise - Lateral leg - 4 sets - Front raise exercise
- 12 seconds - Build up to 6 raises (1 minute rest exercise - Build up to 5
each leg roundhouse - 12 each leg between sets) - 10 reps each side kicks, and
 - 4 sets kicks, and - 4 sets leg back down to 1
(1 minute rest back down to 1 (1 minute rest - Square - 4 sets - 4 sets
between sets) - 4 sets between sets) exercise (1 minute rest (1 minute rest
(1 minute rest - 10 reps each between sets) between sets)
- Front raise between sets) - Figure of 8 leg
exercise exercise - 4 sets - Front kick - Figure of 8
- 10 reps each - Side kick - 10 reps each (1 minute rest position hold exercise
leg pulse exercise leg between sets) - 12 seconds - 10 reps each
- 4 sets - 10 reps each - 4 sets each leg leg
(1 minute rest leg (1 minute rest - 4 sets - 4 sets
between sets) - 4 sets between sets) (1 minute rest (1 minute rest
(1 minute rest between sets) between sets)
between sets)

Week 6 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Side split - Half squat - Side split - Hip extension - Hurdler’s - Seated
stretch stretch (2nd stretch stretch stretch hamstring
- 1m 30secs variation) - 1m 30secs - 1m 30secs - 1m 30secs stretch
- 4 sets - 1m 15secs - 4 sets each side each leg - 1m 30secs
(1 minute rest each side (1 minute rest - 4 sets - 4 sets - 4 sets
between sets) - 4 sets between sets) (1 minute rest (1 minute rest (1 minute rest
(1 minute rest between sets) between sets) between sets)
- Hurdler’s between sets) - Squat stretch
stretch - 1m 30secs - Standing - Frog split - Half split
- 1m 30secs - Frog split - 4 sets hamstring stretch stretch
each leg stretch (1 minute rest stretch - 1m 30secs - 1m 30secs
- 4 sets - 1m 30secs between sets) - 1m 30secs - 4 sets each side
(1 minute rest - 4 sets - 4 sets (1 minute rest - 4 sets
between sets) (1 minute rest - Wall hamstring (1 minute rest between sets) (1 minute rest
between sets) stretch between sets) between sets)
- Wall split - 1m 30secs - Wall squat
stretch - Seated - 4 sets - Squat to stand stretch - Wall hamstring
- 2m 30secs hamstring (1 minute rest stretch - 1m 30secs stretch
- 4 sets stretch between sets) - 1m 30secs - 4 sets - 1m 30secs
(1 minute rest - 1m 30secs continuous (1 minute rest - 4 sets
between sets) - 4 sets - Side kick - 4 sets between sets) (1 minute rest
(1 minute rest extension hold (1 minute rest between sets)
- Roundhouse between sets) - 12 seconds between sets) - Side kick
pyramid each leg pyramid exercise - Front kick hold
exercise - Lateral leg - 4 sets - Front raise - Build up to 5 position
- Build up to 6 raises (1 minute rest exercise side kicks, and - 12 seconds
roundhouse - 12 each leg between sets) - 10 reps each back down to 1 each leg
kicks, and - 4 sets leg - 4 sets - 4 sets
back down to (1 minute rest - Square - 4 sets (1 minute rest (1 minute rest
1 between sets) exercise (1 minute rest between sets) between sets)
- 4 sets - 10 reps each between sets)
(1 minute rest - Figure of 8 leg - Figure of 8 - Front raise
between sets) exercise - 4 sets - Front kick exercise exercise
- 10 reps each (1 minute rest position hold - 10 reps each - 10 reps each
- Side kick leg between sets) - 12 seconds leg leg
pulse exercise - 4 sets each leg - 4 sets - 4 sets
- 10 reps each (1 minute rest - 4 sets (1 minute rest (1 minute rest
leg between sets) (1 minute rest between sets) between sets)
- 4 sets between sets)
(1 minute rest
between sets)
Week 7 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST
- Half squat - Side split - Hip extension - Hurdler’s - Seated - Side split
stretch (2nd stretch stretch stretch hamstring stretch
variation) - 1m 30secs - 1m 30secs - 1m 30secs stretch - 1m 30secs
- 1m 15secs - 4 sets each side each leg - 1m 30secs - 4 sets
each side (1 minute rest - 4 sets - 4 sets - 4 sets (1 minute rest
- 4 sets between sets) (1 minute rest (1 minute rest (1 minute rest between sets)
(1 minute rest between sets) between sets) between sets)
between sets) - Squat stretch - Hurdler’s
- 1m 30secs - Standing - Frog split - Half split stretch
- Frog split - 4 sets hamstring stretch stretch - 1m 30secs
stretch (1 minute rest stretch - 1m 30secs - 1m 30secs each leg
- 1m 30secs between sets) - 1m 30secs - 4 sets each side - 4 sets
- 4 sets - 4 sets (1 minute rest - 4 sets (1 minute rest
(1 minute rest - Wall hamstring (1 minute rest between sets) (1 minute rest between sets)
between sets) stretch between sets) between sets)
- 1m 30secs - Wall squat - Wall split
- Seated - 4 sets - Squat to stand stretch - Wall hamstring stretch
hamstring (1 minute rest stretch - 1m 30secs stretch - 2m 30secs
stretch between sets) - 1m 30secs - 4 sets - 1m 30secs - 4 sets
- 1m 30secs continuous (1 minute rest - 4 sets (1 minute rest
- 4 sets - Side kick - 4 sets between sets) (1 minute rest between sets)
(1 minute rest extension hold (1 minute rest between sets)
between sets) - 14 seconds between sets) - Side kick - Roundhouse
each leg pyramid - Front kick hold pyramid
- Lateral leg - 4 sets - Front raise exercise position exercise
raises (1 minute rest exercise - Build up to 6 - 14 seconds - Build up to 7
- 14 each leg between sets) - 12 reps each side kicks, and each leg roundhouse
- 4 sets leg back down to 1 - 4 sets kicks, and
(1 minute rest - Square - 4 sets - 4 sets (1 minute rest back down to 1
between sets) exercise (1 minute rest (1 minute rest between sets) - 4 sets
- 12 reps each between sets) between sets) (1 minute rest
- Figure of 8 leg - Front raise between sets)
exercise - 4 sets - Front kick - Figure of 8 exercise
- 12 reps each (1 minute rest position hold exercise - 12 reps each - Side kick
leg between sets) - 14 seconds - 12 reps each leg pulse exercise
- 4 sets each leg leg - 4 sets - 12 reps each
(1 minute rest - 4 sets - 4 sets (1 minute rest leg
between sets) (1 minute rest (1 minute rest between sets) - 4 sets
between sets) between sets) (1 minute rest
between sets)

Week 8 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Side split - Hip extension - Hurdler’s - Seated - Side split - Half squat
stretch stretch stretch hamstring stretch stretch (2nd
- 1m 30secs - 1m 30secs - 1m 30secs stretch - 1m 30secs variation)
- 5 sets each side each leg - 1m 30secs - 5 sets - 1m 15secs
(1 minute rest - 5 sets - 5 sets - 5 sets (1 minute rest each side
between sets) (1 minute rest (1 minute rest (1 minute rest between sets) - 5 sets
between sets) between sets) between sets) (1 minute rest
- Squat stretch - Hurdler’s between sets)
- 1m 30secs - Standing - Frog split - Half split stretch
- 5 sets hamstring stretch stretch - 1m 30secs - Frog split
(1 minute rest stretch - 1m 30secs - 1m 30secs each leg stretch
between sets) - 1m 30secs - 5 sets each side - 5 sets - 1m 30secs
- 5 sets (1 minute rest - 5 sets (1 minute rest - 5 sets
- Wall hamstring (1 minute rest between sets) (1 minute rest between sets) (1 minute rest
 stretch between sets) between sets) between sets)
- 1m 30secs - Wall squat - Wall split
- 5 sets - Squat to stand stretch - Wall hamstring stretch - Seated
(1 minute rest stretch - 1m 30secs stretch - 2m 30secs hamstring
between sets) - 1m 30secs - 5 sets - 1m 30secs - 5 sets stretch
continuous (1 minute rest - 5 sets (1 minute rest - 1m 30secs
- Side kick - 5 sets between sets) (1 minute rest between sets) - 5 sets
extension hold (1 minute rest between sets) (1 minute rest
- 14 seconds between sets) - Side kick - Roundhouse between sets)
each leg pyramid - Front kick hold pyramid exercise
- 4 sets - Front raise exercise position - Build up to 7 - Lateral leg
(1 minute rest exercise - Build up to 6 - 14 seconds roundhouse raises
between sets) - 12 reps each side kicks, and each leg kicks, and back - 14 each leg
leg back down to 1 - 4 sets down to 1 - 4 sets
- Square - 4 sets - 4 sets (1 minute rest - 4 sets (1 minute rest
exercise (1 minute rest (1 minute rest between sets) (1 minute rest between sets)
- 12 reps each between sets) between sets) between sets)
leg - Front raise - Figure of 8
- 4 sets - Front kick - Figure of 8 exercise - Side kick pulse exercise
(1 minute rest position hold exercise - 12 reps each exercise - 12 reps each
between sets) - 14 seconds - 12 reps each leg - 12 reps each leg
each leg leg - 4 sets leg - 4 sets
- 4 sets - 4 sets (1 minute rest - 4 sets (1 minute rest
(1 minute rest (1 minute rest between sets) (1 minute rest between sets)
between sets) between sets) between sets)

Week 9 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Hip extension - Hurdler’s - Seated - Side split - Half squat - Side split
stretch stretch hamstring stretch stretch (2nd stretch
- 1m 30secs - 1m 30secs stretch - 1m 30secs variation) - 1m 30secs
each side each leg - 1m 30secs - 5 sets - 1m 15secs - 5 sets
- 5 sets - 5 sets - 5 sets (1 minute rest each side (1 minute rest
(1 minute rest (1 minute rest (1 minute rest between sets) - 5 sets between sets)
between sets) between sets) between sets) (1 minute rest
- Hurdler’s between sets) - Squat stretch
- Standing - Frog split - Half split stretch - 1m 30secs
hamstring stretch stretch - 1m 30secs - Frog split - 5 sets
stretch - 1m 30secs - 1m 30secs each leg stretch (1 minute rest
- 1m 30secs - 5 sets each side - 5 sets - 1m 30secs between sets)
- 5 sets (1 minute rest - 5 sets (1 minute rest - 5 sets
(1 minute rest between sets) (1 minute rest between sets) (1 minute rest - Wall hamstring
between sets) between sets) between sets) stretch
- Wall squat - Wall split - 1m 30secs
- Squat to stand stretch - Wall hamstring stretch - Seated - 5 sets
stretch - 1m 30secs stretch - 2m 30secs hamstring (1 minute rest
- 1m 30secs - 5 sets - 1m 30secs - 5 sets stretch between sets)
continuous (1 minute rest - 5 sets (1 minute rest - 1m 30secs
- 5 sets between sets) (1 minute rest between sets) - 5 sets - Side kick
(1 minute rest between sets) (1 minute rest extension hold
between sets) - Side kick - Roundhouse between sets) - 14 seconds
pyramid - Front kick hold pyramid each leg
- Front raise exercise position exercise - Lateral leg - 5 sets
exercise - Build up to 6 - 14 seconds - Build up to 7 raises (1 minute rest
- 12 reps each side kicks, and each leg roundhouse - 14 each leg between sets)
leg back down to 1 - 5 sets kicks, and back - 5 sets
- 5 sets - 5 sets (1 minute rest down to 1 (1 minute rest - Square
(1 minute rest (1 minute rest between sets) - 5 sets between sets) exercise
 between sets) between sets) (1 minute rest - 12 reps each
- Front raise between sets) - Figure of 8 leg
- Front kick - Figure of 8 exercise exercise - 5 sets
position hold exercise - 12 reps each - Side kick pulse - 12 reps each (1 minute rest
- 14 seconds - 12 reps each leg exercise leg between sets)
each leg leg - 5 sets - 12 reps each - 5 sets
- 5 sets - 5 sets (1 minute rest leg (1 minute rest
(1 minute rest (1 minute rest between sets) - 5 sets between sets)
between sets) between sets) (1 minute rest
between sets)

Week 10 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Hurdler’s - Seated - Side split - Half squat - Side split - Hip extension
stretch hamstring stretch stretch (2nd stretch stretch
- 1m 30secs stretch - 1m 30secs variation) - 1m 30secs - 1m 30secs
each leg - 1m 30secs - 5 sets - 1m 15secs - 5 sets each side
- 5 sets - 5 sets (1 minute rest each side (1 minute rest - 5 sets
(1 minute rest (1 minute rest between sets) - 5 sets between sets) (1 minute rest
between sets) between sets) (1 minute rest between sets)
- Hurdler’s between sets) - Squat stretch
- Frog split - Half split stretch - 1m 30secs - Standing
stretch stretch - 1m 30secs - Frog split - 5 sets hamstring
- 1m 30secs - 1m 30secs each leg stretch (1 minute rest stretch
- 5 sets each side - 5 sets - 1m 30secs between sets) - 1m 30secs
(1 minute rest - 5 sets (1 minute rest - 5 sets - 5 sets
between sets) (1 minute rest between sets) (1 minute rest - Wall hamstring (1 minute rest
between sets) between sets) stretch between sets)
- Wall squat - Wall split - 1m 30secs
stretch - Wall hamstring stretch - Seated - 5 sets - Squat to stand
- 1m 30secs stretch - 2m 30secs hamstring (1 minute rest stretch
- 5 sets - 1m 30secs - 5 sets stretch between sets) - 1m 30secs
(1 minute rest - 5 sets (1 minute rest - 1m 30secs continuous
between sets) (1 minute rest between sets) - 5 sets - Side kick - 5 sets
between sets) (1 minute rest extension hold (1 minute rest
- Side kick - Roundhouse between sets) - 15 seconds between sets)
pyramid - Front kick hold pyramid each leg
exercise position exercise - Lateral leg - 5 sets - Front raise
- Build up to 7 - 15 seconds - Build up to 8 raises (1 minute rest exercise
side kicks, and each leg roundhouse - 15 each leg between sets) - 14 reps each
back down to - 5 sets kicks, and - 5 sets leg
1 (1 minute rest back down to 1 (1 minute rest - Square - 5 sets
- 5 sets between sets) - 5 sets between sets) exercise (1 minute rest
(1 minute rest (1 minute rest - 14 reps each between sets)
between sets) - Front raise between sets) - Figure of 8 leg
exercise exercise - 5 sets - Front kick
- Figure of 8 - 14 reps each - Side kick pulse - 14 reps each (1 minute rest position hold
exercise leg exercise leg between sets) - 15 seconds
- 14 reps each - 5 sets - 14 reps each - 5 sets each leg
leg (1 minute rest leg (1 minute rest - 5 sets
- 5 sets between sets) - 5 sets between sets) (1 minute rest
(1 minute rest (1 minute rest between sets)
between sets) between sets)

Week 11 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Seated - Side split - Half squat - Side split - Hip extension - Hurdler’s
hamstring stretch stretch (2nd stretch stretch stretch
 stretch - 1m 30secs variation) - 1m 30secs - 1m 30secs - 1m 30secs
- 1m 30secs - 5 sets - 1m 15secs - 5 sets each side each leg
- 5 sets (1 minute rest each side (1 minute rest - 5 sets - 5 sets
(1 minute rest between sets) - 5 sets between sets) (1 minute rest (1 minute rest
between sets) (1 minute rest between sets) between sets)
- Hurdler’s between sets) - Squat stretch
- Half split stretch - 1m 30secs - Standing - Frog split
stretch - 1m 30secs - Frog split - 5 sets hamstring stretch
- 1m 30secs each leg stretch (1 minute rest stretch - 1m 30secs
each side - 5 sets - 1m 30secs between sets) - 1m 30secs - 5 sets
- 5 sets (1 minute rest - 5 sets - 5 sets (1 minute rest
(1 minute rest between sets) (1 minute rest - Wall hamstring (1 minute rest between sets)
between sets) between sets) stretch between sets)
- Wall split - 1m 30secs - Wall squat
- Wall hamstring stretch - Seated - 5 sets - Squat to stand stretch
stretch - 2m 30secs hamstring (1 minute rest stretch - 1m 30secs
- 1m 30secs - 5 sets stretch between sets) - 1m 30secs - 5 sets
- 5 sets (1 minute rest - 1m 30secs continuous (1 minute rest
(1 minute rest between sets) - 5 sets - Side kick - 5 sets between sets)
between sets) (1 minute rest extension hold (1 minute rest
- Roundhouse between sets) - 16 seconds between sets) - Side kick
- Front kick hold pyramid each leg pyramid
position exercise - Lateral leg - 5 sets - Front raise exercise
- 16 seconds - Build up to 9 raises (1 minute rest exercise - Build up to 8
each leg roundhouse - 16 each leg between sets) - 15 reps each side kicks, and
- 5 sets kicks, and - 5 sets leg back down to 1
(1 minute rest back down to 1 (1 minute rest - Square - 5 sets - 5 sets
between sets) - 5 sets between sets) exercise (1 minute rest (1 minute rest
(1 minute rest - 15 reps each between sets) between sets)
- Front raise between sets) - Figure of 8 leg
exercise exercise - 5 sets - Front kick - Figure of 8
- 15 reps each - Side kick - 15 reps each (1 minute rest position hold exercise
leg pulse exercise leg between sets) - 16 seconds - 15 reps each
- 5 sets - 15 reps each - 5 sets each leg leg
(1 minute rest leg (1 minute rest - 5 sets - 5 sets
between sets) - 5 sets between sets) (1 minute rest (1 minute rest
(1 minute rest between sets) between sets)
between sets)

Week 12 - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up - Warm-up REST

- Side split - Half squat - Side split - Hip extension - Hurdler’s - Seated
stretch stretch (2nd stretch stretch stretch hamstring
- 1m 30secs variation) - 1m 30secs - 1m 30secs - 1m 30secs stretch
- 5 sets - 1m 15secs - 5 sets each side each leg - 1m 30secs
(1 minute rest each side (1 minute rest - 5 sets - 5 sets - 5 sets
between sets) - 5 sets between sets) (1 minute rest (1 minute rest (1 minute rest
(1 minute rest between sets) between sets) between sets)
- Hurdler’s between sets) - Squat stretch
stretch - 1m 30secs - Standing - Frog split - Half split
- 1m 30secs - Frog split - 5 sets hamstring stretch stretch
each leg stretch (1 minute rest stretch - 1m 30secs - 1m 30secs
- 5 sets - 1m 30secs between sets) - 1m 30secs - 5 sets each side
(1 minute rest - 5 sets - 5 sets (1 minute rest - 5 sets
between sets) (1 minute rest - Wall hamstring (1 minute rest between sets) (1 minute rest
between sets) stretch between sets) between sets)
- Wall split - 1m 30secs - Wall squat
stretch - Seated - 5 sets - Squat to stand stretch - Wall hamstring
- 2m 30secs hamstring (1 minute rest stretch - 1m 30secs stretch
 - 5 sets stretch between sets) - 1m 30secs - 5 sets - 1m 30secs
(1 minute rest - 1m 30secs continuous (1 minute rest - 5 sets
between sets) - 5 sets - Side kick - 5 sets between sets) (1 minute rest
(1 minute rest extension hold (1 minute rest between sets)
- Roundhouse between sets) - 18 seconds between sets) - Side kick
pyramid each leg pyramid exercise - Front kick hold
exercise - Lateral leg - 5 sets - Front raise - Build up to 10 position
- Build up to 10 raises (1 minute rest exercise side kicks, and - 18 seconds
roundhouse - 18 each leg between sets) - 16 reps each back down to 1 each leg
kicks, and - 5 sets leg - 5 sets - 5 sets
back down to (1 minute rest - Square - 5 sets (1 minute rest (1 minute rest
1 between sets) exercise (1 minute rest between sets) between sets)
- 5 sets - 16 reps each between sets)
(1 minute rest - Figure of 8 leg - Figure of 8 - Front raise
between sets) exercise - 5 sets - Front kick exercise exercise
- 16 reps each (1 minute rest position hold - 16 reps each - 16 reps each
- Side kick leg between sets) - 18 seconds leg leg
pulse exercise - 5 sets each leg - 5 sets - 5 sets
- 16 reps each (1 minute rest - 5 sets (1 minute rest (1 minute rest
leg between sets) (1 minute rest between sets) between sets)
- 5 sets between sets)
(1 minute rest
between sets)

Here are the tutorials for every stretch and exercise

on this programme:

(Make sure to download them for best quality)

Warm-up video:
https://drive.google.com/file/d/1TAxYgrDp2h__6qfY3seSOZWTNO3arM
MC/view?usp=sharing

Stretches -

Half squat stretch (1st variation):

https://drive.google.com/file/d/
1PzqzFc2QKtVvH3AFSUNY4shEWYTXaCmF/view?usp=sharing
Half squat stretch (2nd Variation):
https://drive.google.com/file/d/1oHTpnxYQTg72tWiMZB3x00k6bCXidgt5/
view?usp=sharing

Frog split stretch:

https://drive.google.com/file/d/1xrwFupwWs7cY465Vw15GUeMT96C7h4h5/
view?usp=sharing

Seated hamstring stretch:

https://drive.google.com/file/d/1HU8AhJ6QKcNhSQ-
WHMQtP0NJryNNdQqY/view?usp=sharing

Side split stretch:

https://drive.google.com/file/d/1GeeH-Q0bwhkalCpwmwaE4S2wf6Y8p2ld/
view?usp=sharing

Squat stretch:
https://drive.google.com/file/d/1hQtWut0Voiw4vexIUmAvo18aCoBYZDdP/
view?usp=sharing

Wall hamstring stretch: https://drive.google.com/file/d/1GptEt6-

wN7rkaDOZ6DwzcBJjG7ZAkDnE/view?usp=sharing

Hip extension stretch:

https://drive.google.com/file/d/1eqksFYY0TkoyFYnCix6yhuDiIvigwYdb/
view?usp=sharing

Standing hamstring stretch:

https://drive.google.com/file/d/19lU2mkPRmbwHenodbE4uGy-OQ3peRghM/
view?usp=sharing
Squat to stand stretch:
https://drive.google.com/file/d/1yAnxZpaVgJMnvsYHaaUlMvcl_zxHFrHL/
view?usp=sharing

Hurdler’s stretch:
https://drive.google.com/file/d/13IAgY1VXWvu8Z_h5WLPr0tLb5BHgFdXF/
view?usp=sharing

Wall squat stretch:

https://drive.google.com/file/d/1uvWLDeqQ48GF7gmGgpd8bt8Ud7HblXH_/
view?usp=sharing

Half split stretch:

https://drive.google.com/file/d/1bwYBQ1q8iMfgCHvmTI8U0wNReHv9dX_8/
view?usp=sharing

Wall split stretch:

https://drive.google.com/file/d/17zXYaKmZW6ZBoHmSY6uY8_knKul3L3qH/
view?usp=sharing

Strengthening exercises -

Lateral leg raises:

https://drive.google.com/file/d/1tvcapArphX789HsysMCibuyvpcOy6i3T/view?
usp=sharing

Figure of 8 exercise:
https://drive.google.com/file/d/1ucfJJxoto5v3ELrNm6y8utJHzqH-0huW/view?
usp=sharing
Side kick extension hold:
https://drive.google.com/file/d/156iSl8QtBrOZ8JiMt98Z_TzZR_pi74Qu/view?
usp=sharing

Square exercise: https://drive.google.com/file/d/1kvGHVnX-

QWTFQrBQrjoI_GHUWsDlm5Q0/view?usp=sharing

Front raise exercise:

https://drive.google.com/file/d/1ms2ci6B6MicspFQQPLKyEy7WkNix7JKs/
view?usp=sharing

Front kick position hold:

https://drive.google.com/file/d/1BFWdeTsqeLNf_3leS3Bo2VInPu0UOuVr/
view?usp=sharing

Roundhouse pyramid exercise:

https://drive.google.com/file/d/1107O8mF2cWCJhgDXMt_3K3Qs-gBjBdqU/
view?usp=sharing

Side kick pyramid exercise: https://drive.google.com/file/d/1-

W0L0XIor3aHkwy2cLZWUozlXDzjVEZq/view?usp=sharing

Side kick pulse exercise:

https://drive.google.com/file/d/1vNdVjxlrwiEiPKl9CSf0NcjiD1ioTK3P/view?
usp=sharing