7-Day Splits Training Plan

Stretch Like an Action Star – Travel Version

Day 1 · Front Split Day 2 · Side Split Day 3 · Active Mobility Day 4 · Deep Session Day 5 · Recovery Day 6 · Combo Day 7 · Rest

Day 1 – Front Split Focus

Goal: Lengthen hip flexors & hamstrings

Approx: 20–25 min

Warm-Up (≈5 min)
Action Star Warm-Up (Ch. 13):
• Hip circles
• Leg swings (front–back, side–side)

Main Work

• Kneeling Hip Flexor Stretch – 2 × 45 s each side
• Lizard Pose – 2 × 30 s each side
• Chair Hamstring Stretch – 2 × 45 s each
• Front Split on Yoga Blocks – 2 × 30 s each
• 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

Approx: 20–25 min

Warm-Up (≈5 min)
Action Star Warm-Up (Ch. 13)

Main Work

• Weighted Horse Stance Stretch – 1 min
• Goddess Pose – 1 min
• Cossack Squat – 10 each side
• Middle Split on Yoga Blocks – 2 × 30 s
• 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

Approx: 15–20 min

Warm-Up (≈5 min)
Action Star Warm-Up (Ch. 13)

Main Work

• Front Leg Raise (Dynamic Kick Lift) – 15 each
• Side Leg Raise / Side Kick Lift – 15 each
• Deep Lunge Reach – 10 each side
• Deep Squat Hold (feet flat) – 3 × 30 s
• 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

Approx: 30–40 min

Full Warm-Up (≈8 min)
Extended Action Star Warm-Up (Ch. 13) + activation drills

Main Work

• Lizard Pose – 1 min each
• Front Split on Yoga Blocks – 2 × 45 s each
• Weighted Seated Straddle Forward Fold – 1 min
• Weighted Horse Stance Stretch – 1 min
• Middle Split on Yoga Blocks – 2 × 45 s
• 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

Approx: 10–15 min

Warm-Up (≈3–5 min)
Gentle Action Star Warm-Up (Ch. 13)

Main Work

• Gentle Hip Circles – Easy pace
• Goddess Pose – 1 min
• Seated Weighted Hamstring Stretch – 1 min
• Seated Hip Rotations / Shin Box – 10 each side
• 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

Approx: 25–30 min

Warm-Up (≈5 min)
Action Star Warm-Up (Ch. 13)

Main Work

• Kneeling Hip Flexor Stretch – 45 s each
• Chair Hamstring Stretch – 45 s each
• Weighted Seated Straddle Forward Fold – 1 min
• Cossack Squat – 10 each
• Front Split on Yoga Blocks – 2 × 30 s each
• Middle Split on Yoga Blocks – 2 × 30 s each

Tip: Film progress weekly to track improvement.

Next: Day 7 – Rest

Day 7 – Rest / Light Mobility

Goal: Recover & rebuild

Approx: Optional light work

Optional Work

• Active Leg Circles – 1 min
• Foam Rolling / Percussion Tools – As needed
• 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.