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Hip & Leg Flexbility

By @big

Hybrid of Mani The Monkey Routine and Antranik Split routine. https://www.youtube.com/watch?v=23hu741E9rw&t=490s https://antranik.org/antraniks-splits-routine/

Static Stretches

Warmup
Hip Circles
20 s

Rest 20 seconds

Side Lunge
20 s

Rest 20 seconds

Standing Open The Gate
20 s

Rest 20 seconds

Toe Touch
20 s

Rest 20 seconds

Standing Forward Bend
20 s

Rest 20 seconds

Main Stretches
Crossack Squat
20 s

Rest 20 seconds

Crossack Squat
20 s

Rest 20 seconds

Head To Knee Forward Bend
20 s

Rest 20 seconds

Head To Knee Forward Bend
20 s

Rest 20 seconds

Seated Spinal Twist
20 s

Rest 20 seconds

Seated Spinal Twist
20 s

Rest 20 seconds

High Lunge
20 s

Rest 20 seconds

High Lunge
20 s

Rest 20 seconds

Low Lunge Glute Stretch
20 s

Rest 20 seconds

Low Lunge Glute Stretch
20 s

Rest 20 seconds

Front Splits
Front Splits Left
2-4 mins
Front Splits Right
2-4 mins

Center Splits

Warm Up
Frog Pose
5-10 reps
Frog Pose Right Leg Out
5-10 reps
Frog Pose Left Leg Out
5-10 reps
Frog Pose Low
5-10 reps
Horse Stance
Horse Stance
1 mins

Rest 60 seconds

Horse Stance
1 mins

Rest 60 seconds

Horse Stance
1 mins

Rest 60 seconds

Center Split
1-2 mins
Pancake Splits
Pancake Splits
2 mins