Front Split Flexibility Routine (3 Days/Week)

Warm-Up (5–10 minutes):

• Leg Swings: 10 reps per leg, front to back.

• Lunges with Arm Reaches: 10 reps per leg.

• High Knees or Butt Kicks: 30 seconds.

• Hip Circles: 10 each direction.

Deep Stretching (Hold each for 30–60 seconds, repeat 2x):

1. Hamstrings:

   • Standing Forward Fold: Reach towards your toes, keeping legs straight.

   • Seated Single-Leg Stretch: Extend one leg, reach towards the foot.

   
   

2. Hip Flexors & Quads:

   • Low Lunge: Step one foot forward, bend the front knee, keep the back leg extended.

   • Crescent Lunge: From low lunge, lift arms overhead, engage glutes.

   • Quad Stretch: From low lunge, bend the back knee and hold the foot.

   
   

3. Glutes & Hips:

   • Pigeon Pose: Bring one leg forward, bent at the knee, extend the other leg back.

   • Frog Stretch: Knees wide apart, feet in line with knees, lower hips towards the floor.

   
   

Front Split Progression (5–10 minutes):

• Use yoga blocks or pillows under your hands or thighs as needed.

• Ease into the split as far as possible without pain.

• Hold for 30 seconds to 1 minute, rest, then repeat 2–3 times per leg.

• Focus on keeping your hips square (not opening to the side).

Optional: Active Flexibility (Bonus for faster progress):

• Front Leg Raises: Straight leg, 10 reps per leg.

• Glute Bridges: For hamstring/glute activation.

Cool Down:

• Gentle seated stretches.

• Deep breathing to help muscles relax.