The four-day split is most commonly done over the course of a week (meaning you get three days of rest), but it can alternately be done following a four-on/one-off or four-on/two-off progression. An efficient way to group body parts here is to pair a larg

Doing the splits isn’t out of reach as long as you’re willing to be patient and work on your flexibility before trying the full move. These training tips and step-by-step instructions will ...

If you want to master the straddle splits, a.k.a. the front splits, the same rules as above apply. But Reed recommends trying a slightly different stretching routine to help you reach your goals.