Master Your Splits Fast – Easy Step-by-Step Tutorial

A Beginner’s Guide to Get the Splits in One Day

⚡️ High-Speed Strength Training Block ⚡️ • Barbell Split Snatch to Box (Opposite foot：ground → flight → knee close-in) • Split-stance Plate Wall Kick with Hip Lock • Barbell Split-stance Diagonal Pull to Box • Supine Plate Fast Open–Close Drill (Rapid hand opening and closing) • Split-stance Upward Ball Catch with Extension Emphasis on aerial hold and controlled landing — 高速期的肌力編排，重點不會只有力量或速度， 而是理解身體在高速狀態下，空間與時間中的動作序列。 教練轉譯： • 力量大小——垂直或水平力量、肌肉輸出的品質 • 頻率與幅度——關節排列位置、身體質量的移動軌跡 以跑步為例： 支撐與擺動，必須對應空間環境

You don't need a gym to get fit. Build strong legs anywhere with the split squat! Coach Ben explains how to perfect this bodyweight exercise in today's Good Form Friday. | Ask Fitness Coach

Amy Goh on Instagram: "Split challenge!!! Can you lift your back leg in a ground split? How high can you lift it?? 🤨 Can you lift your legs in a middle split on the floor? 🤔 There is a trick to both. I've found I've to push down with my arms to lift the back leg in the split and lifting my upper body at the same time of my lower body helped my legs to lift in the middle one. Still.... hard 😅 Tag a friend to try this! 🤗"