Get the Split w/Sofia

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Step forward with one foot, then bend your opposite leg to lower your hips down and back.
• Keep your back foot flat on the floor and keep your front leg straight, lifting your toes to balance on your front heel.
• Hinge at your hips, reaching forward with your opposite hand to grab your foot and placing your other hand behind your back.

Tips

• Keep your back straight and avoid rounding your spine.
• Keep both of your feet pointing forward.

Benefits

Ankles, Calves, Feet

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Step one foot back into a lunge position, then slowly lower your body while keeping your back leg straight.
• Allow your front knee to move forward over your toes and keep your back knee above the floor.
• Keep your back straight and your torso upright.

Tips

• Keep your front foot planted firmly into the floor.
• Ensure your front knee is stable and doesn't cave inward.

Modifications

• For less intensity, don't lower as deeply or keep your back knee on the ground.
• Use a chair or wall for additional support if needed.

Benefits

Abdomen, Hips, Quadriceps

Instructions

• Start from a standing position with your feet hip-width apart and your hands interlaced behind your back.
• Slowly bend forward from your hips, letting your upper body hang down toward the floor.
• Extend your arms and let your hands fall forward over your head.

Tips

• Let your head and neck relax completely.
• Keep your legs straight but not locked.

Modifications

• If interlacing your fingers is difficult, hold a strap or towel between your hands.

Benefits

Calves, Chest, Glutes, Hamstrings, Hips, Shoulders, Upper Back

Instructions

• Start from a standing position with your feet wide apart.
• Shift your weight to one side, bending your knee and keeping your other leg straight.
• Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
• Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

• Lift your chest and keep your back straight.

Modifications

• If the stretch is too intense, don't lower your hips as much.
• Use a chair or wall for balance support if needed.

Benefits

Calves, Groin, Hamstrings, Hips

Instructions

• Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
• Lower your hips down into a squat position, keeping your heels on the ground.
• Place your elbows on the inside of your knees and press your palms together.

Tips

• Keep your chest lifted and your back straight.
• Gently push your knees outward with your elbows.

Modifications

• If your heels lift, place a folded towel under them for support.
• Hold onto a chair or wall for balance if needed.

Benefits

Calves, Glutes, Groin, Hamstrings, Hips, Knees, Lower Back, Quadriceps

Instructions

• Start from a standing position with your feet wider than shoulder-width apart and your arms at your sides.
• Reach one arm overhead and place your opposite hand on your thigh.
• Gently bend your torso to the side, extending your arm overhead.

Tips

• Maintain length in your spine throughout the movement.
• Engage your core to support your lower back.
• Breathe deeply and steadily to enhance the stretch.

Modifications

• For less intensity, keep your bend shallower or place your hand on your thigh for support.
• Perform the stretch near a wall for added balance if needed.

Benefits

Abdomen, Lats, Lower Back, Obliques, Spine

Instructions

• Start from a standing position with your feet wide and your toes pointed forward.
• Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
• Relax your head, neck, and arms and try to place your palms on the floor.

Tips

• Focus on lengthening your spine as you fold forward.
• Keep your legs straight but not locked.
• To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

• If you can't reach the floor, place your hands on your shins or blocks.

Benefits

Calves, Groin, Hamstrings, Hips, Lower Back

Instructions

• Start on your hands and knees in a tabletop position.
• Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
• Push your chest toward your thighs and your heels toward the floor.
• Raise one leg towards the ceiling, creating a straight line from your hands to your raised foot.

Tips

• Keep your hips square to the floor and avoid rotating them outward.
• Breathe deeply, focusing on extending your leg and lengthening your body.

Modifications

• For less intensity, keep a slight bend in your lifted leg or standing knee.
• If lifting your leg is uncomfortable, lift it only slightly off the floor.

Benefits

Calves, Glutes, Hamstrings, Hips, Shoulders, Triceps

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Extend one leg straight out in front of you, pressing your heel into the floor.
• Hinge at your hips to lower your upper body toward the floor.
• Place your hands on the floor in front of you for balance.

Tips

• Keep your chest lifted and your back straight.

Modifications

• Place a folded blanket under your knee for additional support.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend one knee and place a strap or towel around the ball of your foot.
• Extend your leg towards the ceiling, holding the ends of the strap with both hands.
• Gently pull on the strap, bringing your leg closer to your body.

Tips

• Keep your bottom leg extended and pressed into the floor.
• Keep your extended leg straight and your foot flexed.
• Keep your back flat on the floor and your hips grounded.

Modifications

• Keep a slight bend in your knee if straightening your leg is uncomfortable.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Step forward with one foot, then bend your opposite leg to lower your hips down and back.
• Keep your back foot flat on the floor and keep your front leg straight, lifting your toes to balance on your front heel.
• Hinge at your hips, reaching forward with your opposite hand to grab your foot and placing your other hand behind your back.

Tips

• Keep your back straight and avoid rounding your spine.
• Keep both of your feet pointing forward.

Benefits

Ankles, Calves, Feet

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Extend your arms overhead to lengthen your spine.
• Hinge at your hips and reach forward to grab your toes.

Tips

• Keep your back flat and avoid rounding your spine.

Modifications

• If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.
• Keep a slight bend in your knees if you have tight hamstrings.

Benefits

Calves, Hamstrings, Lower Back, Shoulders, Spine, Upper Back

Instructions

• Start from a standing position with a wide stance and your arms at your sides.
• Hinge forward at your hips, lowering your torso toward the floor.
• Place one hand on the floor and rotate your torso, extending your opposite arm towards the ceiling.
• Return to the center and repeat on the other side, alternating dynamically.

Tips

• Keep your back straight and avoid rounding your spine.
• Engage your core to support your lower back during the rotation.

Modifications

• Use a block or elevated surface under your supporting hand for added stability.
• Perform smaller rotations if flexibility is limited.
• Keep your knees slightly bent to reduce hamstring strain.

Benefits

Core, Hamstrings, Obliques, Shoulders

Instructions

• Start on the floor in a seated position with your knees bent and your feet flat on the floor.
• Let your knees fall to one side so that both knees form 90-degree angles against the floor.
• Square your hips to face your front leg, and place your hands on the floor in front of you for support.
• Hinge at your hips to gently lean forward over your front leg.

Tips

• Keep your back straight and avoid rounding your spine.

Modifications

• For less intensity, sit on a cushion or folded blanket to raise your hips.

Benefits

Glutes, Groin, Hips, Knees

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Place your hands on the floor in front of you and hinge at your hips, folding forward over your feet.

Tips

• Allow your head to relax towards your feet.

Modifications

• If your hips are tight, sit on a folded blanket to elevate your hips.
• For a gentler stretch, keep your torso more upright.

Benefits

Groin, Hips, Knees, Lower Back