Programming with the Strexi to improve your splits

Traditionally stretching for the splits is typically hard, painful and frustratingly slow. The Strexi changes all this with an easier and more enjoyable way to train. The Strexi provides a safe and structured way to combine active muscle engagement with stretching, to assist with increasing end-range strength and reduce the likelihood of plateauing.

Unlike passive stretching alone, the Strexi allows you to contract and release the target muscles (hip flexors, hamstrings, and adductors) while supported in an extended position. This type of PNF-style stretching helps increase range of motion more effectively by retraining the nervous system to allow deeper flexibility while maintaining control.

Just as importantly, the adjustable safety strap and resistance bands help prevent overstretching while offering assistance back to neutral, reducing the risk of injury. Over time, this lets users progressively load the end ranges of motion in a controlled way, improving not just flexibility but also strength in the stretched positions — the key to unlocking safe, sustainable front and middle splits.

The following is a 12-week program on how to use Strexi to improve your splits.

💡 Tips for Success

• Warm up properly before deep stretching.
• Stretch intensity: aim for 6–8/10 discomfort, never sharp pain.
• Breathe deeply in every hold — exhale as you relax into stretches.
• Recovery: gentle foam rolling or rest day between high-intensity stretch days.
• Re-assess flexibility weekly with photos or depth markers.

12-Week Strexi Splits Program

🔹 Weeks 1–2 (Foundation – Improving Range Phase)

Goal: Establish consistency, increase blood flow & tolerance to stretch.
Frequency: 2 sessions/week

Warm-up (5 min)

• Light cardio: 2–3 min jogging or skipping
• Hip circles (10 each direction)
• Leg swings front/back & side/side (10–15 each leg)
• Cat–cow or spinal waves – 5 reps
• Walking long lunges with overhead reach – 2×10 steps

 

• Perform 3 Rounds as a Circuit – Measure out your stride Length and set safety as per “Basic Instruction”.
  
  As you proceed through this workout lengthen safety with each change of leg. The stretch should feel like a 6 out of 10 pain scale. No need to push hard the range will improve passively with this proprio-neuro facilitation (PNF) style stretching. If you can already do the split set the safety around 20cm short of your split length to ensure you can get your legs back together.
  
  Selected appropriate number of assistance bands that you can glide out to stretch position without physically having to push your leg out to reach full range but also so that it is not too difficult to bring legs back together.

 

Workout: Performing 3 Rounds

• Traditional Stretches
• Standing hamstring stretch (single leg on chair) – 30-45s on each side
• Half-kneeling hip flexor stretch – 30-45s on each side
• Butterfly or seated straddle – 30-45s
• Cat-cow to deep lunge flow – 30-45s on each side
• Strexi Stretches
• In each position perform 3 reps with 10s holds at stretch point resting stretch on safety.
• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)
• REPEAT WITH RIGHT LEG
• BACK TO BEGINNING OF CIRCUIT
  
  

End-Range Control

• Seated leg lifts (front): 2×8–10 reps
• Side-lying leg lifts (adductors): 2×8 reps each

🔹 Weeks 3–5 (Foundation)

Goal: Improve tolerance and gain ROM through static + PNF stretching.
Frequency: 3 sessions/week

Warm-up: Same as Weeks 1–2

 

Workout: Performing 3 Rounds

• Traditional Stretches
• Pretzel stretch – 30-45s on each side
• Pigeon stretch – 30-45s on each side
• Couch stretch – 30-45s on each side
• Butterfly or seated straddle – 30-45s
• Strexi Stretches
• In each position perform 3 reps with 20s holds at stretch point resting stretch on safety. Remove bands as necessary to encourage an easy glide out into stretch position without having to force the position.
• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)
• REPEAT WITH RIGHT LEG
• BACK TO BEGINNING OF CIRCUIT
  
  

End-Range Control

• Front split on floor (or elevated blocks) (support weight with arms) – 3x40s
• Middle split on floor (or elevated blocks) (support weight with arms) – 3x40s
• Pancake stretch (straddle fold) on floor (or elevated blocks) (support weight with arms) – 3x40s

🔹 Weeks 6–7 (Controlled Depth)

Goal: Expand strength base and integrate flexibility into control.
Frequency: 2–3 sessions/week

Warm-up: Same as week 1- 4

·       Add donkey kick/fire-hydrant combo - 2x20 each side

• Strexi Warmup Stretches to re-open range – Perform 1 Round
• In each position perform 3 reps with 20s holds at stretch point resting stretch on safety.
• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)

 

Workout: Performing 3 Rounds

• Jefferson curls (start light e.g. 5kg) – 8-10 reps with 5s holds
• Weighted Butterfly Stretch (start light e.g. 5kg) – 8-10 reps with 5s holds
• Cossack squats – 6 reps each side
• Reverse lunge to hamstring stretch (flowing movement) – 6 reps
• Strexi In each position perform 8 reps with 3s hold at stretch point.
• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)

 

End-Range Control

• Front split isometric hold (gentle contraction) 3×15 s
• Middle split lift holds (seated straddle, lift legs) 2×8

 

🔹 Weeks 8–10 (Eccentric Overload)

Goal: Eccentrically overload muscles to encourage fibre growth length wise.
Frequency: 2–3 sessions/week

 

Warm-up: Same as week 1-4

·       Add donkey kick/fire-hydrant combo - 2x20 each side

• Strexi Warmup Stretches to re-open range – Perform 1 Round
• In each position perform 3 reps with 20s holds at stretch point resting stretch on safety.
• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)

 

Workout: Performing 3 Rounds

• Traditional Stretches
• Pretzel stretch – 30-45s on each side
• Pigeon stretch – 30-45s on each side
• Couch stretch – 30-45s on each side
• Cat Cow Stretch – 8 reps

·        Strexi Following warm up on Strexi shorten safety by approximately 2 inches (10cm) off your maximum range.

Reduce assistance bands to a level which you can control as you lower into a stretch-positions and allows you to return but challenges you for the prescribed number of sets and reps. You can reduce the number of bands as you feel stronger at controlling the eccentric contraction.

In each position perform 8 reps. At start of repetition lift Stix just off ground (if confident in your balance) and glide out slowly to safety taking 3s to reach safety. Using Stix heavily to assist return legs back to start position.

• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)

 

End-Range Control

Perform as circuit: 3 Rounds

• Active split entry (from lunge to split) 3 reps each side

·        Assisted middle splits (hands on yoga blocks) 3 reps

·        Pancake splits (seated on yoga block if necessary) 5 reps

·        Dynamic front-to-middle to opposite front transitions 6 reps

 

🔹 Weeks 7–8 (Deepening & Performance)

Goal: Maximise isometric strength at end-range in order to ensure weakness at end-range doesn’t prevent you from maximising flexibility.
Frequency: 2–4 sessions/week (based on tolerance)

 

Warm-up: Same as week 1-4

·       Add donkey kick/fire-hydrant combo - 2x20 each side

• Strexi Warmup Stretches to re-open range – Perform 1 Round
• In each position perform 3 reps with 20s holds at stretch point resting stretch on safety.
• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)

 

Workout: Performing 3 Rounds

·        Strexi Following warm up on Strexi leave safety length at stretch length.

END-RANGE STRENGTHENING PHASE START.

• Performing 3 Rounds
• In each position perform 6 reps, lower to safety then contract back a little off safety. Lift Stix just of ground (if confident in your balance) and hold isometric contraction for 5s. Relax leg back out to rest on safety. After all reps completed return legs together. Note: You can reduce the number of bands as you feel stronger at holding the isometric contraction but still able to bring your legs back together.
• Strexi End-Range Hamstring Stretch Holds (Left Heel-On)
• Strexi End-Range Hip Flexor Stretch Holds (Left Toes-On)
• Strexi End-Range Adductor Stretch Holds (Midfoot-On)
• REPEAT WITH RIGHT LEG

 

End-Range Control

Perform as circuit: 3 Rounds

• Active split entry (from lunge to split) 3 reps each side

·        Assisted middle splits (hands on yoga blocks) 3 reps

·        Pancake splits (seated on yoga block if necessary) 5 reps

·        Dynamic front-to-middle to opposite front transitions 6 reps