BEND | Front Splits

BEND: Front Splits. Splits you can actually control. Track 1 of the BEND flexibility system. A 10-week program that builds your front splits the way they last: loaded, usable flexibility, not passive stretching.

Passive stretching gives you range you can’t control, and that’s where people get hurt. BEND trains the range and the strength to own it, using CARs, PAILs/RAILs, eccentrics and end-range lift-offs, so your new split is yours, not the floor’s.

What’s inside

• 10 weeks across 4 phases: Assess → Open → Load → Express.
• 3-4 sessions a week, rotating three session types: front leg, back leg, and direct split integration.
• A universal warm-up plus every exercise linked to Kelly’s video demo. Tap and watch, never guess.
• Benchmark trackers and a weekly check-in log, so your Week 1 vs Week 10 before/after is measured.

Equipment: floor space, a wall, two yoga blocks, a resistance band, and an optional light dumbbell or plate. Do it at the gym or at home.

Who it’s for: anyone chasing their front splits who wants strength and control at end range: dancers, martial artists, gymnasts, lifters, and desk-bound bodies alike. Advanced work (oversplits) is flagged for the final phase, once a floor split is owned with control.

Instant-download PDF. Pair it with the free 15-Minute Daily Mobility Routine on your rest days to keep the whole body moving while you chase the split.