#SplitTraining

I built a band-rigged sidesplit contraption because it’s fun and it works! Everybody is different. If traditional stretches aren't working, get weird! The goal is depth and volume. How you get there is up to you (and maybe how many bands you have in the gym lol). Now I just have to figure out how to get out of this thing... 😅 #flexibility #sidesplits #gymhacks #mobilitytraining

These moves will help you get your middle splits! I’ve been practising these stretches along side strengthening movements to get fast results! If you would like to know the exact strength program I’m running to get flexible hips and legs, comment “YESSIR” and I will send you the details. #fitness #splits #mobility

Here’s an important tip for your middle splits: Don’t rush out of them! I know it’s painful. But it’s painful for everyone, especially the deeper you go 😂. The key to improving your side split is not getting out too fast, though. The real goal is to teach your body that this position is safe. You want to stay there calmly, almost as if you were relaxed and distracted, not fighting the stretch. Avoid quick holds of 15–20 seconds. Instead, stay in the position for 10–15 slow breaths, ideally 30–60 seconds or more, then repeat for 2 to 5 sets. This passive time under stretch is what tells your nervous system that nothing bad is happening. That’s how depth becomes more accessible over time. Find structured side split programs inside my Flexibility Guy app – link in bio. Have a nice stretch — “The Flexibility Guy” Coach Elia #sidesplit #middlesplit #flexibilitytraining #hipmobility #stretchingtips

Middle Split Stretching Routine Many people approach the middle split thinking that they simply need to push their legs further apart and using just that single exercise. But the reality is a bit different. A comfortable and controlled middle split is usually the result of several kinds of flexibility working together. The hips, the adductors, the pelvis, and even our ability to actively control the position all play an important role. Only when these elements start to integrate does the middle split begin to feel natural instead of forced. In this routine I am showing some of my favorite exercises that progressively guide the body from a lying position all the way to a standard middle split. Starting from the floor allows us to isolate the inner thighs and explore the range of motion in a very controlled way. From there we gradually move into more upright positions, where the hips and pelvis begin to participate more actively in the stretch. This progression helps the body understand the position step by step, rather than forcing the final shape too early. Over time, these different pieces of flexibility start to connect, and that is when the middle split becomes much more accessible. If you want to explore this kind of structured training, inside my Flexibility Guy App you can find complete workouts designed to improve your mobility and flexibility step by step. You can also join my Flexibility Italian Retreats, where we work together in person on mobility, strength, and deep flexibility. You can find everything through the link in my bio. Have a nice stretch “The Flexibility Guy” Coach Elia #middlesplits #middlesplitstretch #middlesplittraining #adductorstretch #hipflexibility

Can you do a full middle split? Try these 4 exercises and tell me which one is the hardest🔥 #middlesplit #flexibility #mobilitytraining #stretching #splits

Want to obtain the side split? Here’s a routine that can help you get there⬇️ PREP SUPERSET: Repeat 2x A1. Adductor Lifts (10 reps x 3 sec holds e/s) A2. Kneeling Hip Abduction (10 reps x 3 sec holds e/s) STRENGTH SUPERSET: Repeat 3x B1. ISO Horse Pull (15s Loaded + 15s Bodyweight) B2. Frog Stretch IR (5 reps x 5 sec holds) SPLIT-SPECIFIC SUPERSET: Repeat 2x C1. ISO Side Split Hold (30 seconds) C2. Side Lying Hip Abduction (10 reps x 3 sec holds e/s) RANGE CHECK: Repeat 2x D. Side Split Push-Ups (8-10 reps x 3 sec holds) (Repeat 1x/week for 4 weeks and see what happens!) Send this to someone who can use it📲 Drop a comment if you have any questions💬 #flexibility #flexibilitytraining #splits #middlesplits

6 Moves to Unlock Your Front Split 🔥 Improve Hip Mobility, Hamstrings & Hip Flexor Flexibility — Try This Routine😍 👉🏻 Front Split Course - info in bio❤️ . . #stretching #yoga #mobilitytraining #flexibility #calisthenics

FOLLOW ME if you want to know more about splits. 1️⃣ You don’t train consistently Flexibility improves with regular exposure, ideally 3–5 times per week. 2️⃣ You only do passive stretching Holding a stretch isn’t always enough. You also need active flexibility. 3️⃣ Tight hip flexors or hamstrings For front splits, limited mobility in: • hip flexors (back leg) • hamstrings (front leg) is one of the main limiting factors. 4️⃣ Weak glutes and core Flexibility requires strength + control. 5️⃣ You’re pushing too hard Forcing deep stretches causes the body to protect itself by tightening more. You need gradual, controlled intensity, not pain. 👉 Want real progress? DM “SPLIT” and let’s build your plan! #split #frontsplits #stretching #mobility #fitness

4 Drills to Level Up Your Middle Splits 🔥 These exercises will open your hips, improve your straddle, and help you get deeper into your side split — whether you’re beginner or pro 👌 Save this & add it to your next stretching session 💛 . . . #stretching #yoga #mobility #splits #calisthenics

This one stretch undoes more damage from sitting than anything else you’ll find in a gym. Most people spend years doing it wrong — rounding their back, straining their neck, wondering why nothing changes. Here’s the 3-step method that actually works: Step 1 — The Standing Pancake. Hinge, don’t round. Flat back, always. Step 2 — The Horse Stance. Open the hips and build the strength to hold the position. Step 3 — The Seated Reach. Pull your chest forward with your hip flexors. Don’t just collapse into it. 5 minutes a day. That’s all it takes to start undoing what years of sitting have done to your body. Save this for later. Your hips will thank you. #mobility #pancakestretch #flexibility #hippain #backpain calisthenics stretching modernhuman functionalfitness bodyweighttraining

Sunday Stretch Series: Lunge 🆘🚨Always make sure you are warm before stretching! 5-10 minutes of cardio at least to help blood flow into muscles and prevent injury. The lunge is one of the most popular and useful stretches to help with general flexibility, especially for splits. There are many variations, but this is the basic one. Some tips: - Engage glutes to help relax opposing muscles and deepen hip flexor stretch. - Keep back upright and pelvis slightly tucked to stretch less of your back and more of the hip flexor. - Don’t let knee sink inward, this can cause long term injuries - Keep hips square! It’s easy to let your back hip open. Watch yourself in the mirror to help understand the right hip alignment, so that both hips face straight forward. #stretching #lunge #flexability #splits #mobility

4 Secret Stretches for a Deeper Middle Split😎 Want to nail your middle split? These 4 exercises will get you there! Perfect for beginners and advanced flexibility lovers Safe & effective stretches for faster progress Works for dancers, yogis, gymnasts, and anyone who wants to improve mobility Save this reel and try these stretches daily! Comment which one was the hardest for you! More flexibility tips on my page - follow now! #flexibility #stretching #middlesplits #splits #yoga