How to do a front split stretch

This workout plan will help you achieve your front splits.
Make sure you warm up muscles and joints before you start stretching.
# First of all check the front split instruction to learn how to do a proper front split.
# Do following exercises before your gymnastics or martial arts training as a part of the warm up.
This should take you between 20 and 25 minutes.

* 10 minutes - Run at a pulse between 130 and 150 bps.
* 2 x 30 seconds per leg - Stretch your Calves
* 2 x 30 seconds per leg - Stretch your Quadriceps
* 1 x 30 seconds per leg - Yoga Trikonasana
* 1 x 30 seconds per leg - Crossed Yoga Trikonasana
* 2 x 30 seconds per leg - Bowstep Hip Stretch
* 1 x 30 seconds per leg - Wushu Stretchkick Stretch ( static or slightly dynamic )
* 2 x 30 seconds per leg - Front Split Intents ( 80 percent )
( make sure you upper body stays vertical. don't lean forward. As low as you can, but without bouncing )
* After your martial arts or gymnastics workout do each exercise again. 15 seconds per stretch.
* Rest 15 to 30 seconds between exercises.

# 3 times a week finish this routine with 3 front splits.
The second front split intent is a PNF stretch.
# Once a week warm up 15 to 20 minutes and then stretch a full hour.
Do every exercise at least twice as often as normally.
Try to hold some stretches up to 60 seconds.
Also do dynamic stretches or kicks in this special workout.
This day is also to test out your max flexibility.
If you feel you are less flexible than the last week, you probably overtrained => so lower your training volume
and stretch less intensive during the week.