hey guys it's anna and today we're going to be doing a routine with the best stretches
and exercises for improving your split leap along with this routine i'm giving you a two
week challenge which is to follow along to this routine daily for the two weeks
to see how much your split lead can improve and if you would like to be featured at the end of
one of my videos you can share your results by using the #annamcnultychallenge and
tagging me on instagram, tiktok or youtube shorts in order to improve your split leap
it's obviously important to know how to do one so before we get into the follow along routine
here's a super quick split lead tutorial to start the split leap there are two main ways you can
either do a chasse or just take a couple steps into it unless you're used to doing chasses you
might find just stepping into it a bit easier next practice doing one of those preparations
ending by lifting up your arms and the leg that is in front when you do your best split
finally as you're doing that bend the back leg so you can push off of it into a split leap
if you can't do the splits yet that's totally fine you can definitely still do this challenge because
not only will this routine help improve your split jumps but it will also help you get closer to your
splits or over splits so now let's go ahead and get right into the routine we are going to start
by doing 10 forward kicks using the leg that is in front when you do your splits as you can see
i am showing modifications on the left side so no matter how flexible you are you can follow along
now lift up that same leg as high as you can and we're going to hold it there for
10 seconds this is a great strengthening exercise so you can lift your front leg high in the leap
now switch legs and we're going to do 10 backwards kicks
this routine is only going to be on one side but i highly recommend
repeating it again after on your other side to keep both legs as even as possible
like we did with the forward kicks we're now going to hold your leg up for 10 seconds
now place your hands on the ground and we're going to do 10 more backwards kicks in this position
keeping your hands on the ground lift up one leg
and then use one arm to try to pull it into as deep of a split as you
place the leg you are lifting behind and then push your chest as close to your leg as you
can in this you should be feeling a good stretch in the hamstring of your front leg
next bend the front leg to go into as deep of a lunge as you can with your chest up
this is a great stretch for improving your over splits splits and split jumps
keep holding your lunge but now face your chest towards the ground
by either touching the ground with your hands or elbows
from here bend the back leg and straighten the front one to do a reverse lunge to get
the most out of this stretch make sure that you are flexing your front foot
keeping one leg bent and the other one straight sit down and we're going to do
10 leg lifts using the straight leg after this we only have two
stretches left of this routine so don't give up now you are so close
like we did with the kicks we're going to hold this leg lift but this time for
15 seconds i know this can be challenging but i believe in you it will be done in no time
you can now place the straight leg back on the ground and then
reach over top of it for a nice hamstring stretch
for our final stretch we're going to hold as deep of a split as you can or if you can already
easily do a split and have something nearby that you can over split on or a stretch band
that you can oversplit with then that is what i recommend doing once we are finished holding
this split don't forget to repeat the routine on your other leg and also practice your split leaps
I hope you enjoyed this routine and decide to do the two week challenge along with it
if you liked it make sure to give the video a thumbs up and also subscribe to my channel also
here's another routine you can do if you'd like to stretch for longer and i'll see you back tomorrow