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Hip & Leg Flexbility

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/

Created by

big

Workout Breakdown

Static Stretches

Warmup

Hip Circles

1 set × 20s

Side Lunge

1 set × 20s

Standing Open The Gate

1 set × 20s

Toe Touch

1 set × 20s

Standing Forward Bend

1 set × 20s

Main Stretches

Crossack Squat

1 set × 2×20s

Head To Knee Forward Bend

1 set × 2×20s

Seated Spinal Twist

1 set × 2×20s

High Lunge

1 set × 2×20s

Low Lunge Glute Stretch

1 set × 2×20s

Front Splits

Front Splits Left

1 set × 2-4min

Front Splits Right

1 set × 2-4min

Center Splits

Warm Up

Frog Pose

1 set × 5-10 reps

Frog Pose Right Leg Out

1 set × 5-10 reps

Frog Pose Left Leg Out

1 set × 5-10 reps

Frog Pose Low

1 set × 5-10 reps

Horse Stance

1 set × 3×1min

Center Split

1 set × 1-2min

Pancake Splits

1 set × 2min