How to get OVERSPLITS in ONE DAY!

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As a beginner cheerleader, I learned how to do the over splits in just ONE DAY. Believe me, it’s a lot easier than you think, to hyperextend your legs into that super-impressive position. Learn my secrets, tips, and tricks here with this great 10-minute workout.

 

As a beginner cheerleader, I learned how to do the over splits in just ONE DAY. Believe me, it’s a lot easier than you think, to hyperextend your legs into that super-impressive position. Learn my secrets, tips, and tricks here with this great 10-minute workout.

 

PRINTABLE INSTRUCTIONS:

 

INITIAL STRETCHES!

 

STRADDLE/MIDDLE SPLIT: 0:30

STRADDLE + SIDE REACH: 0:30 EACH SIDE

STRADDLE + FLEX FOOT: 0:15 EACH LEG

PIKE + FLEX FOOT: 0:15, 2 TOTAL

PIKE + NOSE TO KNEE: 0:15, 2 TOTAL

PIKE + FRONT STRETCH: 0:15, 2 EACH LEG

PIKE + PRETZEL: 0:15 EACH LEG

STANDING PIKE + CALF RAISES: 2 SETS OF 30

DEEP LUNGES: 0:15 EACH LEG

DEEP LUNGE + SHOULDER-TO-KNEE + ELBOW-TO-ANKLE: 0:20 EACH LEG

 

SPLIT DRILLS!

 

SPLITS + THIGH PRESS: 0:20 EACH LEG

SPLIT + NOSE-TO-KNEE: 0:20 EACH LEG

SPLIT + NEEDLE STRETCH: 0:15 EACH LEG (OPTIONAL!)

SPLIT + “UPPER BODY TWIST:” 0:15 EACH LEG

SPLIT + FLEX FOOT: 0:10 EACH LEG

STANDING PIKE/DOWNWARD DOG “SPLIT KICKS:” 25 EACH LEG

PIKE SPLITS/HANDSTAND SPLIT HOLDS: 0:20 EACH LEG

HANDSTAND WALL SPLITS: 0:20 EACH LEG

“SPLIT PUSH UPS”: 25 EACH LEG

ELEVATED LUNGES (FOOT ON A 3-FOOT SURFACE): 0:30, 2 EACH LEG

 

PUT A 6-INCH OBJECT UNDER YOUR FRONT FOOT!

 

SPLITS + THIGH PRESS: 0:30 EACH LEG

SPLIT + NOSE-TO-KNEE: 0:20 EACH LEG

SPLIT + NEEDLE STRETCH: 0:15 EACH LEG (OPTIONAL!)

PUT A 6 INCH OBJECT UNDER YOUR BACK FOOT!

SPLIT + “UPPER BODY TWIST:” 0:15 EACH LEG

SPLIT + NOSE-TO-KNEE: 0:15 EACH LEG

 

CONGRATS!

 

WANT TO GET REALLY HIGH OVERSPLITS?

 

REPEAT THESE EXERCISES ON A

12 INCH SURFACE…

18 INCH SURFACE…

24 INCH SURFACE…

KEEP GOING!

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