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Splits in 6 weeks
After reading how many of you found this program helpful I decided to check it out. (www.unique-bodyweight-exercises.com/splits.html)
My OCD nature found the website hard to follow, so of course I did to make a spreadsheet for myself… but I noticed some SVers also found it hard to visualize each exercise… so I wanted to share.
DISCLAIMER #1: I made this spreadsheet as a personal guide to follow. I found it easier to follow in this format. All INFO included in this document was obtained from http://www.unique-bodyweight-exercises.com/splits.html I recommend you reading the complete explanation there. All PICTURES were obtained from google image searches. Because I originally made this for personal use, I did not keep track of where I found specific images and I can no longer locate all of the different sources. They are not associated with unique-bodyweight-exercises and may not correctly represent the exercise. Again, this is just my personal guide I plan on following… follow at your own risk!
I’m REALLY sorry if this violates a rule here and I’ll delete.DISCLAIMER #2: I’m sharing this selfishly. It’s like telling people you’re on a diet… Now that I said it I’m committed. Ok, time to get flexy!
Anyone want to join me?
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12 Replies
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thanks for sharing 🙂
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Wow Allyson That is awesome!!
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I wanted to do something like this as well, but have been too lazy. Thank you soooo much! It looks great!
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Nice collection of information! I too get a little OCD with things like this and tend to ‘make my own’ absorbing the pieces I like, eliminating what I don’t and modifying to my taste and needs then placing it into a format that works for me. Great job taking the time to make something that works for you and good luck on getting your splits!!
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That’s awesome! You know what, I’m IN! 6 weeks is nothing, if the reward is perfect splits on both sides. How about weekly updates in this thread to stay compliant? 😀
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Please understand that flexibility takes time, and not everyone will achieve splits in 6 weeks it’s simply not reasonable for most.
If anyone is looking for video that will guide you step by step on stretching for both splits and increasing spinal mobility feel free to check out the lessons here. You’ll find individual lessons with information on proper technique and options for those who are very tight so you stay within your range of motion and 3 routines to follow once you understand the techniques. You’ll also learn how to use a foam roller to aid in your progress.
Always warm up fully before doing any deep flexibility training!
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I’m up for a weekly check in!
But I’m with Veena on the time table, as I go I may decide I need to repeat week 3 or something…
Right now my splits are pretty pitiful… so my goal is really just improvement.My goal with my spreadsheet was just to organize the information provided on that website. I’m just the kind of person who needs charts and graphs and spreadsheets in my life. I’m not endorsing it per se, but I am going to give it a go…
Hopefully I can start following along with Veena’s lessons soon. In the meantime I’m doing my stretches, I’m trying Veena’s core exercises… Oh and working on my March (and first ever) challenge! Eeek.
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Veena has a good point! This is just a nice, short routine to do at the end of a workout when I have no time or energy for a longer session (I do Veena’s splits routines regularly 🙂 I can do the splits on my good side on a good day and I’m about 7cm off the ground on the other side, so it’s not that far. We’ll see if 6 weeks does it 😀
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These splits in “6 weeks” worry me from a personal experience – Its very possible to get splits in a short time i got mine from a good foot from ground to over split in 8 weeks – All very well but the constant over stretching meant one day for no reason (ie i had warmed up etc etc) my hamstring tore (unmistakeable 3 loud pops) all because i had pushed it to much in a short space of time and it stretched without healing at all – basically don’t be a twat like me hahaha!
Think people forget (i know i did) when stretching to gain splits we are physical changing something internal.
Just my 2 pence of my own silliness 🙂
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Not everyone can achieve splits.
We are all anatomically different, so please keep that in mind if splits are something you’ve worked on for a long time with little success. I don’t want to sound pessimistic or squash anyones dreams, but this amazing article explains why some people get splits relatively fast while others take longer. (or just dont get ’em… it’s not you- it’s your physical proportions!)
I feel as though this article brings me contentment with my range of motion because I have worked on middle split for YEARS and it just hasn’t happened. I’m close- and that’s good enough for me. It’s probably just my hips 🙂http://themovementfix.com/the-best-kept-secret-why-people-have-to-squat-differently/#
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It’s true, not everyone can achieve full splits, so don’t become discouraged if you never reach that goal. However, everyone can improve their flexiblity and I think that should be the main focus of stretching.
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Beautifully put Veena. I think it’s a useful resource if taken at your own pace. I’ve been doing the middle splits stretches on average 3 times a week and have a very wide straddle, it’s so close but not quite 180 degrees. Maybe an inch off either side. Maybe I could have done it quicker but I’m happy with my progress (though struggling with getting the last bit) and I enjoy stretching. It hasn’t become a chore which I think it would if I was really pushing it.
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