Front Splits/Pike
1. 90:90 Stretch - 60 sec ER position and 60 IR position both sides
2. Standing Hip flexor Stretch - 10 reps each hold each rep for 3 sec
3. Elephant Walks - 2 min
4. Pike Stretch - 2 min hold
5. Couch Stretch - 90 sec hold
6. a) Squat to Pike - 5 reps hold each rep for count of 3
b) Long lunge pulse - 5 reps hold each for the count of 3
c) Seated Pike Lift - 5 reps hold each rep for count of 3
*60 - 90 sec rest Repeat for 3 rounds*
7. Front Split Check - 90 sec relax into the stretch for 30 sec and Contract/Relax 10 sec on / 5
sec off for the remaining 60 sec each side