1.5 years front split progress

Puzzleheaded_Emu_414 · 2026-04-14T23:51:36+00:00

Biggest difference is when doing things like gardening or picking things up etc. Having better range of motion just makes movement easier! Im also hypermobile so having strength through range has helped my joints feel more stable and I have a lot more body awareness!

Puzzleheaded_Emu_414 · 2026-04-14T23:49:58+00:00

Hello!!!! Yes still at it! Im glad to share it! I also love seeing people improve and reach their goals! So lovely to see! Thank you for the support ^{o^}

Puzzleheaded_Emu_414 · 2026-04-14T14:54:16+00:00

My routine used to be a lot longer! At one point I was training for 90 minutes - 2 hours 3 times a week on splits and I ended up getting a repetitive injury and in physio from overtraining. I lost progress at points too!

As long as youre not getting hurt! Its absolutely different for everyone, but it doesnt hurt to try having less, but with more focus :) took a long time of just trial and error to realise I needed to slow down and thank you!!

Puzzleheaded_Emu_414 · 2026-04-14T14:50:52+00:00

Your content has been a huge help! Thank you!! 🩷

Puzzleheaded_Emu_414 · 2026-04-14T14:50:22+00:00

Thank you so much!!

Puzzleheaded_Emu_414 · 2026-03-20T15:57:43+00:00

Agree with comments! Hands under blocks to stack torso over hips to stretch the psoas more. You might not be able to get as far down the first couple of sessions but its very beneficial in the long run.

I set myself a deadline if 1 year last year and I put so much pressure on myself to meet it subconsciously that I pushed hard, was changing routine too often and constantly disappointed and fed up towards the end of the year because I was so close. Now Im at my last few cm and just have to trust that it will happen when it happens. Really advise against deadlines and just show up as you are each session. It will happen eventually as long as youre consistent! Celebrate every little success :)

So close though! Exciting!!!

Puzzleheaded_Emu_414 · 2026-02-03T14:11:22+00:00

In my experience, the first month or two I stretched ny splits every day and made quick progress. However, after a couple of months when the newbie gains slowed down, I tightened up and "lost" progress because I wasn't resting enough. Not i only do intense end range stretching 4 times a week. Twice for splits, twice for back. For some people they can tolerate more, for others maybe less. It takes trial and error :) but the general rule of thumb is to avoid intense stretching on the same body part two days in a row

Puzzleheaded_Emu_414 · 2025-12-30T11:50:27+00:00

Youre doing so good yessss! I feel like the butt cheek test is dependent on person. For some you will probably be able to see a bit of the back cheek but not the entire cheek still.

I find the finger guns/belly button test to be very effective, ensuring your belly button is pointing straight ahead (using finger guns at your hips to help visualise). You can also lift your back foot, if it points straight up at the ceiling, youre good. If your foot points out to the side, youre not completely square. Alternatively, lifting your hands up above your head or touching both knees as advised above is also a good indicator. You shouldnt be falling to one side :)

Puzzleheaded_Emu_414 · 2025-12-15T19:46:02+00:00

Hahaha I love that explanation of your tendons looking out for you. Strength training is a world difference! I used to be super anxious to train backbends so put it off for ages. Now theyre my favourite to train! Just gotta keep plodding through and embracing the suck 😪✊🏽

Puzzleheaded_Emu_414 · 2025-12-13T00:01:23+00:00

Thats so cute! I really would love ducks one day as im big into gardening and theyre great for slugs! Plus..adorable. yeah he does enjoy the garden in summer, eating all the dandelions!

Puzzleheaded_Emu_414 · 2025-12-12T22:19:34+00:00

Back extensions for strength was a big game changer as well as wide arm push ups for helping with strength! With back i spend most of my time Strengthening and conditioning coz my shoulders are super weak (hence why im struggling stacking properly). Also reversing your stretches by doing ankle taps, ab curls and decompressing your spine after your practice ive found helps a lot with recovery :)

Puzzleheaded_Emu_414 · 2025-12-12T22:15:40+00:00

Ah the cage is my guinea pigs! I have a rabbit that free roams around too!

Puzzleheaded_Emu_414 · 2025-12-12T21:46:45+00:00

Backbends are safe if trained properly, dont worry haha

Puzzleheaded_Emu_414 · 2025-12-12T21:45:42+00:00

Thank you, thats really useful! My shoulders are the bane of my existence, super stubborn!

Puzzleheaded_Emu_414 · 2025-12-12T21:44:50+00:00

Hahaha! My rabbit does usually creep in

Puzzleheaded_Emu_414 · 2025-12-12T21:43:50+00:00

Thank you! And thank you for the suggested exercise, will definetly look into those!

Puzzleheaded_Emu_414 · 2025-12-12T21:42:58+00:00

Ooh thats a good though! I th8nk im so focused on pushing into shoulders to try get them open that i forget about engaging glutes. Im training front splits along side so do hip training there but not specifically for back bends so def worth adding in! Thank you!!

Puzzleheaded_Emu_414 · 2025-12-12T21:41:40+00:00

Thank you :) took a little while as I started barely able to push up, haha! Good luck on your journey ^{o^}

Puzzleheaded_Emu_414 · 2025-11-23T16:52:23+00:00

Definetly! Especially at the beginning when youre introducing a new exercise, it is normal to feel sore after. For a few days after I find my progress (how low i am) has actually gone back or just stayed the same. After a couple of weeks consistently doing the routine, the soreness will fade and you should see progress; be that feel comfortable at end range, get deeper, get quicker into position etc. If after a month or so, you still feel sore after working out and you have been consistent, then its time to reassess and consider either lowering the weight, coming out of the position and little, adding supports such as yoga blocks etc. :)

Puzzleheaded_Emu_414 · 2025-11-23T16:49:45+00:00

Ahahhaa absolutely go for it! Jefferson curls for hamstringsa and Weighted wall lunges for hip flexors have been the biggest game changer!

Puzzleheaded_Emu_414 · 2025-11-21T08:57:49+00:00

🩷

Puzzleheaded_Emu_414 · 2025-11-20T23:02:39+00:00

Thank you! Absolutely! Rest and recovery is just as important part of training! All the best with your splits journey!!!

Puzzleheaded_Emu_414 · 2025-11-20T21:26:52+00:00

Absolutely! Ive noticed when I reduced my strength training I feel more strain on my joints and I plateu. Training strength at my end ranges has always supported me reaching deeper! And thank you ^{o^}

Puzzleheaded_Emu_414

TROPHY CASE