The Exercise I Used to Unlock My Side Split!

The Side Split Push-Up is one of my all time favourite splits exercises! It's very dynamic and easily scalable to all levels from beginner to advanced. Since you're supported by your hands the entire time, it's a great way to help build up more strength & conditioning with the muscles in those lengthened states, and creates a lot of opportunity to unlock new ranges of motion! If you've been looking to learn how to train the splits, than this is for YOU!
Recommended Prescription:
3-4 sets of 10 reps, holding the stretch for 3 seconds at the top of every rep.
This exercise is meant to be done 1-2x per week, with a minimum of 72 hours of recovery time in between sessions(if you're going to do it twice per week). Treat it similar to how you would strength training - Working at a high enough intensity to elicit a response of tissue adaptation, allowing the muscles to recover from that stimulus, and then applying the principle of progressive overload over time. It's always a good idea to warm up with some dynamic exercises first, before getting into this exercise and training it hard.
If you have any questions, please leave them in the comments below!
VIDEO GLOSSARY:
0:00 - Introduction
0:59 - Setting Up The Position
2:57 - Execution of the Exercise
4:15 - Outro

[@climbing_thomas]

this seems like really cool exercise, thanks so much! never have i seen it anywhere else! i got my first middlesplits today and i am curious to try this exercise to get more comfortable in the bottom range! thanks!

[@Flexibility.Maestro]

You're so welcome! This exercise will make accessing the end ranges of your middle split so much easier!🙌🏼

[@climbing_thomas]

@@Flexibility.Maestro awesome! i am still looking for those sweet spots of pelvic tilt, where the joints dont hurt so much!

[@AlighieriD4nte]

Interesting. Thank you for the tips.

[@Flexibility.Maestro]

You bet! Hope it helps🙏🏼

[@Lina.powerflex]

I love your Content! Thanks for this one. I will try it today Greetings from Panamá 🇵🇦

[@Flexibility.Maestro]

Thank you! I hope this helps🙌🏼

[@johykelmaita3008]

Master

[@Flexibility.Maestro]

Appreciate you!🙏🏼

[@porter-hkd4084]

All the items that you use to stretch for the front a side splits will you make a list so I can buy them on Amazon or wherever.

[@Flexibility.Maestro]

www.amazon.ca/shop/flexibility.maestro

[@sanchez5963]

Hey man, you have great videos, I had a question though, do you have any recommendations on what dynamic stretches I should do before playing football? I always pull some kind of muscle right under my left butt cheek and I don’t know what the issue is. Maybe you can create a stretch routine for footballers. Thanks In advance.

[@Flexibility.Maestro]

Here are 2 exercises that should help in that application: kzbin.info/www/bejne/rafMoWmNpbxkl8U kzbin.info/www/bejne/aIaWaoh5dth7o6s

[@alexanderfediaev5672]

could you also do horse stance slide outs?

[@sylvesterwilliams9531]

How many sets and repetitions do you recommend? Also how many times per week?

[@Flexibility.Maestro]

3 sets of 10 reps holding for 3-5 seconds at the top is a general prescription I would typically recommend 1-2x/week should be more than enough. I would recommend including 3 sets of horse stance work before doing your 3 sets of this. I have a few videos on the horse stance that you can use🙌🏼

[@drejn4088]

Hi i have a question. I have been stretched for 1 month. After every 1 hour of stretching I feel my legs are much more open but when I try it the next day I don't feel any improvement and start over and over again. Its like my legs always lock up after the day and i need to start over. Thanks

[@Schulhofprominenz91]

i think everyday 1 hour stretching is to much, because the muscles have to regenerate. And thats problem of the Video. He shows you how to unlock the Splits, but dont mention how many seconds or Minutes to hold it - or how many sets to do it and how often per week. If people already give tips here on KZbin, then they shouldn't do things by halves. i feel you bro..

[@Flexibility.Maestro]

Hey! Thanks for your question! I generally don’t advise to do stretching every day, or at least don’t stretch the same muscle group every day. I’ve had great success in taking a similar approach to flexibility as you would to strength training - Hitting each targeted muscle group 1-2x per week at a level of intensity that elicits a response of tissue adaptation. And if you’re working at a high intensity with your flexibility work, you’ll need a period of recovery from that stimulus, just as you would with strength training. And then over time we apply the same principles of progressive overload to the sessions you’re doing, and gradually make it more challenging as you gain strength & flexibility in this position. The reason you’ll feel tighter the next day after training the splits is because your nervous system is elevated trying to recover from the work you did the day before. It’s just like if you do heavy squats one day, and then tried squatting the next day - Your performance would be significantly diminished as those muscles are still recovering from the mechanical stress the day before. Does that make sense? So from now on, try training this exercise only 1-2x per week, and allow at least 72hrs of recovery in between sessions if you’re doing it twice in one week. Each session, go for 3-4 sets of 10 reps, holding the stretch for 3 seconds at the top of every rep. I hope this helps, and please let me know if you have any further questions!🙏🏼

[@Flexibility.Maestro]

@@Schulhofprominenz91 That’s a valid point, I can do better to serve my audience. That’s definitely on me, and I will be sure to make those adjustments in my future videos. I may even pull this one down, redo it & add all those additional points, and then repost. Thank you for your feedback🙏🏼

[@Flexibility.Maestro]

@@Schulhofprominenz91 I adjusted the description of the video to include a general recommended prescription in the meantime. I hope that helps🙏🏼

[@drejn4088]

@@Flexibility.Maestro Thank you. It all makes sense. Definitely don't stop publishing these videos because you've definitely helped more people than just me. I really hope that with your advice I will finally learn to split.😀

[@juicetiggy2430]

books are good slider substitutions

[@soniya.frisbeeing]

🙂

[@Flexibility.Maestro]

Absolutely!💯

[@Wumbology10]

That & paper bags are really good.