30 days to get the

middle split

By Cynthia CAYRE
 OVERVIEW

I created this 30 days program with the goal of

helping you to get or improve your middle split.
Getting the split in 30 days will depend on your level
of flexibility, however the program can be done
multiple times in a row.

I suggest you to take a photo at the beginning and

at the end of the program to follow your progress.
Being able to see your progress is a great way to
stay motivated.
 How to use the program ?

The program is spread over 4 weeks. I propose a program

spread over 5 days of the week for less than 30 minutes per session.

Each session consists of 3 sets to be performed 3 times in a row

followed by a minute of rest before moving on to the next set.

Do not forget to warm-up before each session to prevent injuries and

help muscle be ready to stretch

No equipment is required. However, depends on your flexibility level,

you can use a yoga block to help you to maintain the good posture.

Monday <30 min

Tuesday <30 min
Wednesday Rest
Thursday <30 min
Friday <30 min
Saturday <30 min
Sunday Rest
 WEEK 1 & 2

MONDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Hip circle on knees 30 sec each side

Butterfly stretch by pressing down 30 sec

your knees

Butterfly stretch + body reach 30 sec

Rest 1 min
 WEEK 1 & 2

MONDAY

SET 2 3 rounds

Standing straddle flat back 30 sec

Standing straddle forward fold 30 sec

Goddess stretch 30 sec

Active goddess stretch 30 sec

Rest 1 min
 WEEK 1 & 2

MONDAY

SET 3 3 rounds

Split against the wall 30 sec

Split in front of the wall 30 sec

Active split against the wall 30 sec

Pancake stretch 30 sec

Rest 1 min
 WEEK 1 & 2

TUESDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Hip circle on back 30 sec each side

Pike 30 sec

Active pike (up/down) 30 sec

Rest 1 min
 WEEK 1 & 2

TUESDAY

SET 2 3 rounds

Baby pose 30 sec

Deep squat hold 30 sec

Side lunge hold 30 sec each side

Rest 1 min
 WEEK 1 & 2

TUESDAY

SET 3 3 rounds

Frog stretch 30 sec each leg

Active frog stretch (forward/ 30 sec

backward)

Middle split from standing (with 30 sec

blocks if needed)

Rest 1 min
 WEEK 1 & 2

THURSDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Hip circle on knee 30 sec each side

Pigeon stretch 30 sec each side

Rest 1 min
 WEEK 1 & 2

THURSDAY

SET 2 3 rounds

Seated hamstring stretch + side body 30 sec each side

reach

Seated hamstring stretch + front 30 sec each side

body reach

Rest 1 min
 WEEK 1 & 2

THURSDAY

SET 3 3 rounds

Split bent leg + body reach hold 30 sec

Pancake stretch 30 sec

Active pancake stretch (left/front/ 30 sec

right)

Middle split from standing (with 30 sec

blocks if needed)

Rest 1 min
 WEEK 1 & 2

FRIDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Hip circle on back 30 sec each side

Active standing straddle forward fold 30 sec

Standing straddle flat back 30 sec

Rest 1 min
 WEEK 1 & 2

FRIDAY

SET 2 3 rounds

Active side stretch 30 sec each side

Side stretch hold 30 sec each side

Rest 1 min
 WEEK 1 & 2

FRIDAY

SET 3 3 rounds

Frog stretch one side 30 sec each side

Active frog stretch one side (forward/ 30 sec each side

backward)

Middle split from standing (with 30 sec

blocks if needed)

Rest 1 min
 WEEK 1 & 2

SATURDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Hip circle on knees 30 sec each side

Active side lying hip opener 30 sec each side

Side lying hip opener hold 30 sec each side

Rest 1 min
 WEEK 1 & 2

SATURDAY

SET 2 3 rounds

Goddess stretch 30 sec

Active goddess stretch 30 sec

Goddess stretch + body reach 30 sec

Rest 1 min
 WEEK 1 & 2

SATURDAY

SET 3 3 rounds

Active frog stretch (forward/ 30 sec

backward)

Pancake stretch 30 sec

Split against the wall 30 sec

Middle split from standing (with 30 sec

blocks if needed)

Rest 1 min
 WEEK 3 & 4

MONDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Active standing straddle forward fold 30 sec

Standing straddle flat back 30 sec

Standing straddle forward fold 30 sec

Active deep squat 30 sec

Rest 1 min
 WEEK 3 & 4

MONDAY

SET 2 3 rounds

Goddess stretch 30 sec

Active goddess stretch 30 sec

Side lunge hold 30 sec each leg

Rest 1 min
 WEEK 3 & 4

MONDAY

SET 3 3 rounds

Split against the wall 45 sec

Split in front of the wall 30 sec

Active pancake stretch (left/front/ 30 sec

right)

Pancake stretch 45 sec

Rest 1 min
 WEEK 3 & 4

TUESDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Baby pose 30 sec

Butterfly stretch by pressing down 30 sec

your knees

Butterfly stretch + body reach 30 sec

Rest 1 min
 WEEK 3 & 4

TUESDAY

SET 2 3 rounds

Seated hamstring stretch + side body 30 sec each side

reach

Seated hamstring stretch + front 30 sec each side

body reach

Rest 1 min
 WEEK 3 & 4

TUESDAY

SET 3 3 rounds

Frog stretch 30 sec

Active frog stretch (forward/ 30 sec

backward)

Pancake stretch 45 sec

Middle split from standing (with 45 sec

blocks if needed)

Rest 1 min
 WEEK 3 & 4

THURSDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Pigeon stretch 30 sec each side

Pigeon stretch + body reach 30 sec each side

Rest 1 min
 WEEK 3 & 4

THURSDAY

SET 2 3 rounds

Active side stretch 30 sec each side

Side stretch 30 sec each side

Rest 1 min
 WEEK 3 & 4

THURSDAY

SET 3 3 rounds

Active split bent leg (forward/ 30 sec

backward)

Split bent leg + body reach 30 sec

Split against the wall 30 sec

Middle split from standing (with 45 sec

blocks if needed)

Rest 1 min
 WEEK 3 & 4

FRIDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Active pike (up/down) 30 sec

Pike flat back hold 30 sec

Pike 30 sec

Rest 1 min
 WEEK 3 & 4

FRIDAY

SET 2 3 rounds

Active side lunge (side to side) 30 sec

Side lunge hold 30 sec each side

Side lunge + body reach 30 sec each side

Rest 1 min
 WEEK 3 & 4

FRIDAY

SET 3 3 rounds

Frog stretch one side 30 sec each side

Active frog stretch one side (forward/ 30 sec each side

backward)

Middle split from standing (with 45 sec

blocks if needed)

Rest 1 min
 WEEK 3 & 4

SATURDAY

Warm-up : Jumping jacks 1 min

SET 1 3 rounds

Deep squat hold 30 sec

Goddess stretch 30 sec

Active goddess stretch 30 sec

Goddess stretch + boby reach 30 sec

Rest 1 min
 WEEK 3 & 4

SATURDAY

SET 2 3 rounds

Active side lying hip opener 30 sec each side

Side lying hip opener hold 30 sec each side

Rest 1 min
 WEEK 3 & 4

SATURDAY

SET 3 3 rounds

Active split against the wall 45 sec

Split against the wall 30 sec

Pancake stretch 30 sec

Middle split from standing (with 45 sec

blocks if needed)

Rest 1 min
 THANK YOU !

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