7-Day Splits Training

Stretch Like an Action Star — Travel Version

Day 1 — Front Split Focus

Goal: Lengthen hip flexors & hamstrings ≈ 20–25 min

Warm-Up ≈ 5 min

Action Star Warm-Up (Ch. 13): Hip circles, leg swings (front–back, side–side)

Main Work

1

Kneeling Hip Flexor Stretch

2 × 45s each side

2

Lizard Pose

2 × 30s each side

3

Chair Hamstring Stretch

2 × 45s each

4

Front Split on Yoga Blocks

2 × 30s each

5

Seated Weighted Hamstring Stretch

1 min

Tip: Keep the back-leg glute engaged to protect the lower back.

Next → Day 2 – Side Splits

Day 2 — Side Split Focus

Goal: Open inner thighs & groin ≈ 20–25 min

Warm-Up ≈ 5 min

Action Star Warm-Up (Ch. 13)

Main Work

1

Weighted Horse Stance Stretch

1 min

2

Goddess Pose

1 min

3

Cossack Squat

10 each side

4

Middle Split on Yoga Blocks

2 × 30s

5

Seated Side Split Stretch

1 min

Tip: Keep spine tall and pelvis neutral — alignment over depth.

Next → Day 3 – Active Mobility

Day 3 — Active Mobility

Goal: Move, not hold ≈ 15–20 min

Warm-Up ≈ 5 min

Action Star Warm-Up (Ch. 13)

Main Work

1

Front Leg Raise (Dynamic Kick Lift)

15 each

2

Side Leg Raise / Side Kick Lift

15 each

3

Deep Lunge Reach

10 each side

4

Deep Squat Hold (feet flat)

3 × 30s

5

Active Leg Circles

1 min

Tip: Keep it light — no deep static holds today.

Next → Day 4 – Deep Session

Day 4 — Deep Session (Long Hold)

Goal: Max depth – front & side ≈ 30–40 min

Full Warm-Up ≈ 8 min

Extended Action Star Warm-Up (Ch. 13) + activation drills

Main Work

1

Lizard Pose

1 min each

2

Front Split on Yoga Blocks

2 × 45s each

3

Weighted Seated Straddle Forward Fold

1 min

4

Weighted Horse Stance Stretch

1 min

5

Middle Split on Yoga Blocks

2 × 45s

6

Seated Weighted Hamstring Stretch

2 min

Tip: Use blocks or chairs for support; breathe slowly and stay square through the hips.

Next → Day 5 – Recovery

Day 5 — Recovery Mobility

Goal: Light flush & relax ≈ 10–15 min

Warm-Up ≈ 3–5 min

Gentle Action Star Warm-Up (Ch. 13)

Main Work

1

Gentle Hip Circles

Easy pace

2

Goddess Pose

1 min

3

Seated Weighted Hamstring Stretch

1 min

4

Seated Hip Rotations / Shin Box

10 each side

5

Child's Pose

1 min

Tip: Keep blood flowing — avoid total stillness.

Next → Day 6 – Combo

Day 6 — Front & Side Split Combo

Goal: Balance both splits ≈ 25–30 min

Warm-Up ≈ 5 min

Action Star Warm-Up (Ch. 13)

Main Work

1

Kneeling Hip Flexor Stretch

45s each

2

Chair Hamstring Stretch

45s each

3

Weighted Seated Straddle Forward Fold

1 min

4

Cossack Squat

10 each

5

Front Split on Yoga Blocks

2 × 30s each

6

Middle Split on Yoga Blocks

2 × 30s each

Tip: Film progress weekly to track improvement.

Next → Day 7 – Rest

Day 7 — Rest / Light Mobility

Goal: Recover & rebuild Optional light work

Optional Work

1

Active Leg Circles

1 min

2

Foam Rolling / Percussion Tools

As needed

3

Light Walk or Dynamic Flow

Easy pace

Tip: Rest days lock in adaptation — hydrate and breathe deeply.

Back to Day 1 →

Weekly Cycle Summary

Day	Focus	Duration
1	Front Splits	20–25 min
2	Side Splits	20–25 min
3	Active Mobility	15–20 min
4	Deep Session	30–40 min
5	Recovery	10–15 min
6	Combo	25–30 min
7	Rest	--

• Warm-ups: Chapter 13 – Action Star Warm-Up Library.
• Exercises: Chapters 14–19 of Stretch Like an Action Star.
• Finish with breathing / down-regulation work (Ch. 19) when possible.

Martial Arts Geelong