Workout Wednesday Series: How to Learn Gymnastics Splits - easy - Beginner through Advanced

How to learn splits with easy, effective stretches (and yoga blocks). Whether you're a beginner or a retired gymnast who's lost your splits, these drills will help you get all the way down in front L/R and middle splits.

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NOTE - The annotations I made (form notes, tips and comments) are not showing up for mobile devices (sorry!) so I've copied them as text below this video. Enjoy!



ANNOTATIONS:
[00:09] 1. Hip Flexor Lunge - This works the back leg of the split
[00:16] 2. Pike Lunge -- This works the front leg of the split
[00:31] Floating Hip Flexor Lunge - This is like Position 1, but a little closer to being splits than being a lunge. NOTE the straight line from back ankle to front knee.
[00:47] 4. Pike Lunge with Front Flex -- Like Position 2 but flexing the foot stretches the front hamstring even more
[01:05] 5. TIGHTEN and relax intervals (10 sec each) - Each time you tighten, lift off the floor. Each time you relax, sink lower into the split
[01:43] You should feel your splits getting lower and lower with each TIGHTEN/relax cycle
Do 3 cycles total
[02:51] Yoga blocks will be your BEST FRIENDS when you're learning splits...
[02:57] WHEN YOU'VE GOT YOUR SPLITS DOWN, TRY OVERSPLITS
[03:12] SAME TIGHTEN / RELAX CYCLES 3 x 10 sec each -- Lift and squeeze --> relax and sink!
[04:38] This is how you "REST" between splits stretching sets
[05:00] Now do this sequence on the LEFT side: *** I'm going to speed through it, but hold Position 1 - 4 for 15-30 sec each ***
[05:25] NOW WE WORK SIDE SPLITS
[05:28] Side Lunge 1 -- Works splits on the straight let
[05:50] Side Lunge 2 -- Kneeling one-legged side split (a little closer to the real thing)
[06:44] MIDDLE (straddle) SPLITS -- socks on a slippery floor are HIGHLY recommended
[07:36] Rest and Recover  with straddle-sit stretch and side-sweeps
[08:02] READY FOR ROUND 2 -- Already a little bit lower
[08:29] Your legs may feel stuck...so just crank them back together!
[08:42] How to bring feeling back to your legs in between split sets (also good splits simulations for BEGINNERS)
[08:59] READY FOR ROUND 3!
[09:15] Rocking back and forth helps stretch the muscles from different angles.
[09:45] Straddle-Through -- Another way to work your straddle splits
[11:26] DONE!!!