ElastiCheer Flex Drills-Improving Flexibility Phase II (SPLITS) Make sure you have done Phase I first please. Warm up Splits 1. First start by sitting in a kneeling position (sitting on ankles). Sit up so that you on top of your knees. 2. Place right foot in foot (foot flat on the floor). Make sure your knee is over your toe. 3. Place hands on your right knee and press your hips forward. This is call a lunge for for split. Hold 10 Seconds. You can also place your hands on the floor inside of right legs palms touching or daggers (bend arms). 4. Sit up to starting position. Straighten right leg, hands on top of knee and nose to knee. This is called pike position. Hold 10 sec. Your bottom does not touch the floor. Toe in the back is faced down and leg is right behide you. 5. Place hand next to your hips, keep front leg straight (knee is facing up toe up and in a point. You side your left leg back to form a split positron. You should be able to look over your left shoulder and ...
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