# 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/

## Static Stretches

- 1 × 20s Hip Circles
- 1 × 20s Side Lunge
- 1 × 20s Standing Open The Gate
- 1 × 20s Toe Touch
- 1 × 20s Standing Forward Bend
- 2 × 20s Crossack Squat
- 2 × 20s Head To Knee Forward Bend
- 2 × 20s Seated Spinal Twist
- 2 × 20s High Lunge
- 2 × 20s Low Lunge Glute Stretch
- 1 × 2-4min Front Splits Left
- 1 × 2-4min Front Splits Right

## Center Splits

- 1 × 5-10 Frog Pose
- 1 × 5-10 Frog Pose Right Leg Out
- 1 × 5-10 Frog Pose Left Leg Out
- 1 × 5-10 Frog Pose Low
- 3 × 1min Horse Stance
- 1 × 1-2min Center Split
- 1 × 2min Pancake Splits