SPLITS PROGRAM 3.0 | DrSaraSolomon.com

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A Note From Sara

The Philosophy Behind This Program

Mindset for This Program

Equipment Checklist

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HOW UNIT 1 WORKS

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Mobility vs. Flexibility … and Why We Train BOTH!

How To Use Your Breath to Establish Your Mobility (So You Don’t Snap, Crackle & Pop)

How Do You Increase Mobility?

Did You Know That Splits are actually a SPECIALTY SKILL?

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360 Breathing Video Explanation (Because Chest & Belly Breathing is so 2005)

90-90 BREATHING Exercise (to practice your 360 breathing)

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What is the TVA? What Happens if it’s Weak?

Can’t Find Your Lower Abs? Do my Lower Abs Challenge!

BLOCK PLANK: Exercise Demo

SET POINT: Exercise Demo

L-SIT PREP: Exercise Demo

L-SIT PREP: Help! I have Wrist & Elbow Pain!

CORE BLASTER #1: “Core Basics” Routine: 10 Minutes

CORE BLASTER #2: “L-Sit Prep” Routine: 10 Minutes

CORE BLASTER #3: “Beginner Core Medley” Routine: 20 Minutes

CORE BLASTER #4: “Deep Core Staples” Routine: 20 Minutes

CORE BLASTER #5: “Compression” Routine: 10 Minutes

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OPTIMIZING THORACIC SPINE MOBILITY

T-SPINE MOBILITY ROUTINE

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5-Minute Rountine: Improve Hip Extension for Front Splits

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Pelvic Floor & the Splits: Why It Matters

10-Minute Pelvic Floor Relaxation Routine

Hip & Pelvic Floor Tension: 2 Amazing Exercises for Relief

Releasing & Balancing the Psoas Muscles: 2 Exercises for Relief

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How to Approach the Training Plan

DAY 1: Measurements + Thoracic Mobility Routine

DAY 2: 90-90 Breathing. Release Hip & Pelvic Floor Tension Routine

Day 3: Low Abs Challenge. 90-90 Breathing

Day 4: Core Blaster #1: “Core Basics” Routine

Day 5: Low Abs Challenge. 90-90 Breathing, Hip Extension Routine

Day 6: Core Blaster #2: “L-Sit Prep” Routine

Day 7: 90-90 Breathing. Low Abs Challenge. Quadruped Hip Shift.

Day 8: Core Blaster #3: “Core Medley” Routine

Day 9: Thoracic Mobility Routine

Day 10: 90-90 Breathing. Release Hip & Pelvic Floor Tension Routine

Day 11: Core Blaster #4: “Deep Core Staples” Routine

Day 12: 90-90 Breathing. Low Abs Challenge. Hip Extension Routine

Day 13: Core Blaster #5: “Compression” Routine

Day 14: Core Blaster #1: “Core Basics” Routine

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HOW UNIT 2 WORKS

GREASING THE NEUROLOGICAL GROOVE

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CORE EXERCISES: 1️⃣ BALL SQUEEZE PLANK 2️⃣ BALL HIP FLEXOR STABILIZER 3️⃣ PILATES ROLL-UP

CORE BLASTER #6: “Set Points” Routine: 15 Minutes

CORE BLASTER #7: “Foam Roller” Routine: 10 Minutes

CORE BLASTER #8: “Intermediate Core Medley” Routine: 20 Minutes

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35-MINUTE MIDDLE SPLITS ROUTINE

40-MINUTE FRONT SPLITS ROUTINE

10-MINUTE HIP MOBILITY ROUTINE FOR BETTER SEX

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How to Approach the Training Plan

Day 1: CORE BLASTER #6: “Set Points” Routine

Day 2: 35-MINUTE MIDDLE SPLITS ROUTINE

Day 3: 90-90 Breathing. Release Hip & Pelvic Floor Tension Routine

Day 4: 40-MINUTE FRONT SPLITS ROUTINE

Day 5: 90-90 Breathing. Low Abs Challenge. Quadruped Hip Shift

Day 6: CORE BLASTER #8: “Intermediate Core Medley” Routine

Day 7: Rest

Day 8: CORE BLASTER #7: “Foam Roller” Routine: 10 Minutes

Day 9: 10-MINUTE HIP MOBILITY ROUTINE FOR BETTER SEX

Day 10: Thoracic Mobility Routine

Day 11: 35-MINUTE MIDDLE SPLITS ROUTINE

Day 12: 90-90 Breathing. Low Abs Challenge. Hip Extension Routine

Day 13: Core Blaster #2: “L-Sit Prep” Routine

Day 14: Rest

DAY 15: 40-MINUTE FRONT SPLITS ROUTINE

Day 16: CORE BLASTER #6: “Set Points” Routine

DAY 17: 90-90 Breathing. Release Hip & Pelvic Floor Tension Routine

DAY 18: 10-MINUTE HIP MOBILITY ROUTINE FOR BETTER SEX

DAY 19: CORE BLASTER #7: “Foam Roller” Routine

Day 20: Core Blaster #5: “Compression” Routine

Day 21: Rest

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HOW UNIT 3 WORKS

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How to Optimize Hamstring Mobility

Why Do Your Inner Thighs Always Feel Tight?

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CORE BLASTER #9: “Isometrics” Routine: 17 Minutes

CORE BLASTER #10: Pilates Routine: 30 Minutes

CORE BLASTER #11: “Advancing Core Basics” Routine: 10 Minutes

CORE BLASTER #12: “Advanced Core Medley” Routine: 20 Minutes

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IMPROVE END RANGE HIP EXTENSION (Child’s Pose Leg Lifts)

45-Minute Middle Splits Routine – Unlock Tight Hip Adductors

14-Minute Front Splits Routine

5-Minute Middle Splits Routine

40-MINUTE PANCAKE ROUTINE

28-MINUTE HAMSTRING & QL OPENING ROUTINE

40-MINUTE HIP FLEXOR & QUAD OPENING ROUTINE

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How To Approach the Training Plan

Day 1: CORE BLASTER #9: “Isometrics” Routine

Day 2: 45-Minute Middle Splits Routine – Unlock Tight Adductors

Day 3: 90-90 Breathing. Release Hip & Pelvic Floor Tension Routine

Day 4: 14-MINUTE FRONT SPLITS ROUTINE

Day 5: 90-90 Breathing. Low Abs Challenge. Child’s Pose Leg Lifts

Day 6: CORE BLASTER #7: “Foam Roller” Routine

Day 7: Rest

Day 8: CORE BLASTER #10: Pilates Routine

Day 9: 5-Minute Middle Splits Routine

Day 10: Thoracic Mobility Routine

Day 11: 28-MINUTE HAMSTRING & QL OPENING ROUTINE

Day 12: 90-90 Breathing. Low Abs Challenge. Child’s Pose Leg Lifts

Day 13: CORE BLASTER #6: “Set Points” Routine

Day 14: Rest

DAY 15: 40-MINUTE PANCAKE ROUTINE

DAY 16: CORE BLASTER #11: “Advancing Core Basics” Routine

DAY 17: Low Abs Challenge. Quadruped Hip Shift. Child’s Pose Leg Lifts

DAY 18: 40-MINUTE HIP FLEXOR & QUAD OPENING ROUTINE

DAY 19: CORE BLASTER #12: “Advanced Core Medley” Routine

Day 20: 90-90 Breathing. Low Abs Challenge. Child’s Pose Leg Lifts

Day 21: Measurements

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Standing Splits Routine – 45 Minutes

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