04.05.2024

Hey guys it's dana and happy first day. of summer so in today's video we're. going to be doing a stretch routine with. the most effective stretches for getting. your splits if you've been subscribed on. here for a while you would know that. every summer i like to do a stretching. challenge with you guys and this year. i'm going to be doing it a little bit. differently so basically every two weeks. i'm going to put up a new stretching. challenge and this video is actually a. two week stretching challenge to help. you get closer to your splits what the. challenge is is you follow along to this. quick stretch routine daily for the two. weeks and i've created a playlist for. you guys with seven of my other. stretching routines that will also help. you get closer to your splits so if. you'd like you can add one of those.

Stretching routines onto this one as. well also if you'd like to take a before. and after picture of your splits from. this challenge and share with me just. use the hashtag and a mcnulty challenge. on instagram or tiktok and i'll be. looking through that hashtag often i. know this intro was super long so now. let's just go right ahead and get on. into the stretch routine. for the first stretch reach down trying. to touch the ground if you can't go all. the way down to the ground that's. completely fine just reach down as far. as you can while keeping your back flat. this stretch will help to improve. hamstring flexibility which is essential. when doing the splits. now come up to standing and we're going. to do kicks back and forth to warm up. your legs. you can now switch sides. reach down towards the ground again and.

Then walk your hands and legs out into. this downward dog position once you're. in this position lift up one leg as high. as you can obviously i already have my. splits so in the downward dog i'm able. to lift my leg up into one but if you. look like the modification in the top. left corner that's completely fine and. the more you do this routine the higher. you'll be able to lift your leg. switch to repeat that stretch on the. other leg. i know you're probably wondering why. we're doing this side since you're. probably only trying to get the splits. on one side but it's still really. important to try and keep both sides as. even as possible. staying in this position you're going to. kick your leg back and forth trying to. kick it even higher than you are able to. lift it. repeat the kicks on your other leg. now step your leg out into a lunge.

Trying to push your back thigh towards. the ground this is a very effective. stretch for getting your split so if. you're trying to get them i recommend. doing this stretch every single day. now lift up your hips and try to push. your back leg even closer to the ground. bend the back leg and pull it towards. you to feel an even deeper stretch in. your back thigh. guess i need more of you you say it. every night. now bend the back leg while. straightening out the front one and. reach over top of the straight leg to do. a backwards lunge. straighten out both legs while reaching. over top of the front one to feel a. really deep stretch in your hamstrings. from here rotate your hips to reach to. the center. and finally reach to the other side. with us. next we're going to repeat the backwards. lunge on your other. with us leg all or nothin.

Aren't you tired of the drama. you use your words. next place the front leg in a straddle. position straight on the ground while. keeping the other one bent and reach. over top of the straight. try leg make yourself feel better by. taking me down. once i fell but now i'm strong i'm ready. for the rematch. now reach over top of the bent leg. we're going to repeat that stretch with. the other leg bent in starting with. reaching over top of the straight legs. you can now reach over top of the bent. one. next lay on your back and then lift one. leg up towards your chest with it bent. now try to straighten out the bent leg. if you don't feel a stretch just by. straightening it try to pull it even. closer to you but just stop where you. feel stretch. uh. depending on how far down you were able. to bring your leg you may have to lift.

It a bit and then pull it across your. body. we're now going to repeat all of those. stretches laying on your back on the. other leg starting with pulling it up. bent. you can now straighten the leg and pull. it as close to you as you can. thank you. and finally pull it across your body. for the next few stretches you're going. to need to go to a wall or something. similar. once you're at the wall place the leg. that would be at the front of your split. on it once you're in this position we're. going to bend our arms five times trying. to sink even deeper into a split. and now we're going to hold this stretch. with your arms bent. now turn around so that the leg that. would be in the back of your split is on. the wall then simply try to push your. legs as close to the wall as you can. still from the first time i saw you.

You were not like the others. a cool kind of melody. for the final section of this routine. grab as many pillows as you need to go. flat into a split. and we're going to hold the splits on. your pillows for 30 seconds with your. arms lifted so you sink down as much as. possible. and finally the more that you do this. routine you should be able to remove. pillows until you have your splits flat. on the ground. and that's it for this routine so i hope. you guys enjoyed it and decide to do the. twoweek splits challenge along with it. depending on where you're starting it's. not guaranteed that you're going to get. the full splits in two weeks but you. should definitely see a big improvement. if you haven't already please make sure. to subscribe by clicking here so you. don't miss out on my new stretching. challenges every two weeks and also on.

lots of other fun videos to watch my. most recent video just click here and. i'll see you guys in my next one bye