THE SPLITS
COACH SARAH ODWYER
OBJECTIVE Spread your legs…
FORMAT This program is simple and is rooted in building a daily practice to get closer and closer, not pushing yourself uncomfortably in any one session. This is a DAILY program that should take no more than 10-15minutes. The more patient you are and the longer the holds the more effective your results will be.
BONUS SESSIONS
Splits Prep M and Th 2-2:30pm. Join Live on Zoom or follow recording after!
EQUIPMENT NEEDED 2 Legs + An Open Mind
TRACKING PROGRESS Please send me a picture (after warm up/stretching) of your right/left + center splits for my assessment.
Also include any injuries or limitations you may experience.
CONTACT Text me at 312-286-6419
DAILY ROUTINE
Start with this routine every single day. Note we may make adjustments/progressions as we go, but the important thing is to find a simple routine that can become an instinctual habit to do daily that will make the biggest difference.
WARM UP: 5 min Cardio *Do Not Stretch Cold!*
CENTRE SPLITS WORK: Hold last rep for 30-45s
10 Plie Squats
Lateral lunge w/ Turn Out
Kneeling Side Straddle
Supine Full straddle
Seated Full Straddle (add reach)
RIGHT + LEFT SPLITS WORK: 30-45s holds each exercise, each side
R L Supine Hamstring Pulls - Neutral + Externally Rotated
R L Forward Lunge (Elbows to floor if possible)
R L Kneeling Hamstring Fold
Slowly Glide Into Splits w/ Hands on Floor