KATIE SONIER'S

6-WEEK
FLEXIBILITY PROGRAM

LEARN HOW TO IMPROVE YOUR LOWER BODY

FLEXIBILITY IN 6 WEEKS WITH THE ULTIMATE GOAL OF
MASTERING THE SPLITS!
 INSIDE
TABLE OF CONTENTS

4
Before You Start
Before you begin the program, please read
about our terms and conditions as well as our
legal disclaimers.  By accessing and using this
guide, you agree to be bound by these terms.

5
Important Info
In this 6 week flexibility program, you will
learn how to stretch your lower body
appropriately, specifically loosening up your hip
flexors and hamstrings ultimately preparing
you for the full splits.

8
What To Expect
In this 6 week flexibility program, you can
expect to dedicate anywhere from 10-30
minutes a day to your stretching while focusing
on getting more comfortable with the
prescribed stretches each week and closer to
the splits. 

9
Weekly Stretches
Your 6 weeks stretching guide. Mastering the
basics, progressing your stretches/flexibility,
and getting closer and closer to that full split.

21
Train With Katie
Learn more about my TRAIN WITH KATIE
membership program where you get new full
training videos every week along with 24/7
communication with me as your coach.
 BEFORE YOU START
LET'S TALK ABOUT THE LEGAL STUFF BEFORE YOU BEGIN
THIS PROGRAM.

LEGAL DISLAIMER

The information in this document is The recommendations, instructions and

intended for general reference purposes advice contained within this document
only and is not intended to address and e-mail are in no way intended to
specific medical conditions. replace or to be construed as medical
advice and are offered for informational
This information is not a substitute for purposes only.
professional medical advice or a medical
exam. Prior to participating in any Katie Sonier Inc. and its respective agents,
exercise program or activity, you should heirs, assigns, contractors and employee’s
seek the advice of your physician or other shall not be liable for any claims,
qualified health professional.  demands, damages, rights of action or
causes of action, present or future, arising
No health information on this site should out of or connected to the use of any of
be used to diagnose, treat, cure or the information contained in this Website,
prevent any medical condition.  including any injuries resulting there
from.

Copyright © 2017 KatieSonier.com.  All Rights Reserved.   

 6 WEEKS TO A
SPLIT
THINGS TO CONSIDER WHEN LOOKING TO IMPROVE YOUR
FLEXIBILITY

INFO YOU SHOULD KNOW:

REQUIREMENTS FOR THIS PROGRAM: All you will need for
this program is your own body and a mat if you prefer using
one. You will also need a positive attitude and the belief that
one day you can master a full split. If you believe that you can
accomplish something, you will be more likely to take the
necessary steps to achieve it!

THE BENEFITS OF IMPROVED FLEXIBILITY: With improved

flexibility comes greater range of motion in your movement
patterns, meaning more efficiency, which means more
opportunity for progress in all areas of fitness. Improved
flexibility reduces soreness. Often times the best cure for
soreness is a good stretch. Flexibility also prevents injury. For
example, in order to do a proper deadlift, you must own a
certain amount of hamstring flexibility. Without that
hamstring flexibility, you are at greater risk for injury!

DOES IT MATTER HOW FLEXIBLE I AM RIGHT NOW? It does

not matter your starting point. Everyone has the opportunity
to get better and improve every day. While we all progress at
different rates, you can absolutely become significantly more
flexible and closer to a split in 6 weeks if you stick to it.

APPROPRIATELY PUSHING PAST YOUR THRESHOLD VS

POTENTIAL INJURY: Stretching is meant to be uncomfortable.
However, it's important you understand the difference
between discomfort (appropriate) vs pushing too far and
causing potential injury. Be sure to ease into these stretches,
take your time, and avoid going "too far, too soon."

Copyright © 2017 KatieSonier.com.  All Rights Reserved.   

 6 WEEKS TO A
SPLIT 
THINGS TO CONSIDER WHEN LOOKING TO IMPROVE YOUR
FLEXIBILITY

INFO YOU SHOULD KNOW:

DYNAMIC VS STATIC STRETCHING: Dynamic stretching
(moving through the stretches) is ideal prior to your
workout to prepare joints for movement and muscles for
activation. Static stretching (holding stretches) is
typically most ideal post workout, but can be
implemented before as well. This program is composed
of mostly static stretching as mastering a split hold is the
goal. However, each static stretch can become more
dynamic if you move through it. Work on both!

HOW LONG AND WHAT TIME OF DAY SHOULD I

STRETCH? There is not a perfect set amount of time per
day that you should stretch. But remember, the more
you do it, the better/faster results you will get. Expect to
spend anywhere from 10 (at least) to 30 minutes a day
on these stretches. You can split these up into 3 different
10-minute stretch sessions per day or do a full 30
minutes in one session. Whatever works for you! It's most
ideal to do some sort of stretching pre and post workout.
But adding in a morning stretch after waking up and a
nighttime stretch before bed will only speed up
progress!

BREATHING TECHNIQUES: Take a deep breath in

(inhale) and breathe out nice and slowly (exhale) as you
allow yourself to fall deeper into your stretches. Exhaling
into your stretch allows you and your muscles to relax
and therefore allows you to stretch deeper. 

Copyright © 2017 KatieSonier.com.  All Rights Reserved.   

 6 WEEKS TO A
SPLIT 
THINGS TO CONSIDER WHEN LOOKING TO IMPROVE YOUR
FLEXIBILITY

INFO YOU SHOULD KNOW:

MIND MUSCLE RELAXATION: Stretching is uncomfortable, which will naturally cause you to tense
up. Focus on relaxing. Easier said than done, but mentally calm yourself and let your muscles
follow. You will be able to stretch deeper the more relaxed you can remain.

FREQUENCY: I recommend stretching at least 5 times a week. For greater/faster results, increase

to 7 times a week, multiple times a day. Very rare that we can stretch "too much," or become "too
flexible." The more flexibility practice, the better.

STRETCHING BOTH SIDES: It is normal to have a side you feel more flexible and mobile on. That
does not mean neglect your other side! In fact, you should stretch your less flexible side some
extra to improve imbalances. Always work on both sides!

Copyright © 2017 KatieSonier.com.  All Rights Reserved.   

 6 WEEKS TO A
SPLIT
THINGS TO CONSIDER WHEN LOOKING TO IMPROVE YOUR
FLEXIBILITY

INFO YOU SHOULD KNOW:

DISCOMFORT: Stretching is not meant to be comfortable. If you are sitting there in pure comfort,
without making a face, then most likely you are not pushing yourself enough. Be sure to make it a
little bit uncomfortable for greatest results.

BE PRODUCTIVE WITH YOUR STRETCH TIME: There is a difference between time and productive
time. Whether you choose to stretch for 10 minutes a day or 30 minutes a day, push yourself and
really focus on getting deeper in your stretches every time. Don't just lay there comfortably and
expect change. Make it hurt...in a good way.

TRANSITIONING FROM ONE STRETCH TO THE NEXT: Stick to the

order of stretches I have laid out for you in the weekly programming.
Perform one stretch for at least 30 seconds before
moving onto next stretch. Then repeat for several rounds.
With each round, you should feel yourself loosening 
up. Of course, with greater effort in each stretch 
comes greater improvement with time. 

REPETITION: Repetition is the mother of skill. This

is why we will repeat the same stretch
programming weekly. This is why I recommend
you go through the programming at least 10
times daily. The goal with each week is to be
able to get deeper and deeper in each stretch.
Push yourself (appropriately) for optimal
results!

THE ULTIMATE GOAL OF THIS 6 WEEK PROGRAM:

Improve lower body flexibility, specifically in the
hamstrings and hip flexors with the goal of
performing full splits. Remember your goal every
time you want to skip a stretch!

Copyright © 2017 KatieSonier.com.  All Rights Reserved.   

 6 WEEKS TO A
SPLIT
WEEKLY EXPECTATIONS

WHAT TO EXPECT WITH EACH WEEK:

WEEK 1: This week is the introduction to basic stretches. Hold each stretch position prescribed for at
least 30 seconds. I recommend you go through entire stretch routine at least 10 rounds.

WEEK 2: Repetition is the mother of skill. This week we repeat stretches and progress by pushing
deeper into them. Again, hold each stretch position at least 30 seconds before moving onto the next
position. Go through entire routine at least 10 rounds. You should feel these stretches become more
comfortable. 
 
WEEK 3: This week we progress by pushing deeper and moving into more advanced stretching.

WEEK 4: This week we continue to progress our stretches by pushing deeper into them and moving
into more advanced and challenging positions.
 
WEEK 5: This week we continue to get deeper and more comfortable with each stretch. By this point,
you should be feeling more mobile/flexible, specifically in your hamstrings and hip flexors.

WEEK 6: You should be closer to a full split by this week. Hamstring and hip flexor flexibility should be
increased significantly. If you cannot do the full split yet, that does not mean give up. Instead, stretch
more! Repeat the program over and over again til you get it. The last thing you should do is give up or
quit.

Copyright © 2017 KatieSonier.com.  All Rights Reserved.   

 WEEK 1
MASTERING THE BASICS AND GETTING DEEPER IN YOUR
STRETCHES
GO THROUGH THESE STRETCHES FOR IMPROVED HAMSTRING AND HIP FLEXOR FLEXIBILITY.
FOR GREATEST RESULTS: AT LEAST 10 ROUNDS THROUGH DAILY, 7 DAYS A WEEK.

LYING HIP FLEXION LYING HAMSTRING RAISE PIKE STRETCH

Hold for at least 30 seconds.
Hold for at least 30 seconds. Hold for at least 30 seconds.
For a deeper stretch, keep
For a deeper stretch, pull leg further into For a deeper stretch, pull chest closer to
leg extended and pull leg
chest. legs.
closer to face.

STRADDLE LATERAL STRADDLE FRONTAL KNEELING HIP FLEXOR

REACH REACH STRETCH
Hold for at least 30 seconds.
Hold each side for at least Hold  each side for at least
For a deeper stretch, walk
30 seconds. For a deeper 30 seconds. For a deeper
hands farther away from body
stretch, pull chest closer stretch, push deeper into
bringing chest closer to
to leg. both hips. 
floor.

KNEELING HIP FLEXOR KNEELING HAMSTRING PROGRESSED KNEELING

STRETCH STRETCH HAMSTRING STRETCH
Hold each side for at least Hold each side for at least 30 Hold each side for at least 30
30 seconds. For a deeper seconds. For a deeper seconds. For a deeper
stretch, push deeper into stretch, bring chest closer stretch, fully extend both
both hips.  to front leg. legs and bring chest
closer to front leg.

MASTERING THE BASICS AND GETTING DEEPER IN YOUR
STRETCHES
GO THROUGH THESE STRETCHES FOR IMPROVED HAMSTRING AND HIP FLEXOR FLEXIBILITY.
FOR GREATEST RESULTS: AT LEAST 10 ROUNDS THROUGH DAILY, 7 DAYS A WEEK.
LYING HIP FLEXION
Hold for at least 30 seconds.
For a deeper stretch, pull leg further into
chest.
STRADDLE LATERAL
REACH
Hold each side for at least
30 seconds. For a deeper
stretch, pull chest closer
to leg.
KNEELING HIP FLEXOR
STRETCH
Hold each side for at least 30
seconds. For a deeper stretch, push
deeper into both hips. 
WEEK 2
LYING HAMSTRING RAISE PIKE STRETCH
Hold for at least 30 seconds.
Hold for at least 30 seconds.
For a deeper stretch, keep
For a deeper stretch, pull chest closer to
leg extended and pull leg
legs.
closer to face.
STRADDLE FRONTAL KNEELING HIP FLEXOR
REACH STRETCH
Hold for at least 30 seconds.
Hold each side for at least
For a deeper stretch, walk
30 seconds. For a deeper
hands farther away from body
stretch, push deeper into
bringing chest closer to
both hips. 
floor.
KNEELING HAMSTRING PROGRESSED KNEELING
STRETCH HAMSTRING STRETCH
Hold each side for at least 30 Hold each side for at least 30
seconds. For a deeper seconds. For a deeper
stretch, bring chest closer stretch, fully extend both
to front leg. legs and sit deeper into both hips.
 WEEK 3
PROGRESSING YOUR STRETCHES AND GETTING DEEPER

GO THROUGH THESE STRETCHES FOR IMPROVED HAMSTRING AND HIP FLEXOR FLEXIBILITY.
FOR GREATEST RESULTS: AT LEAST 10 ROUNDS THROUGH DAILY, 7 DAYS A WEEK.

LYING HIP FLEXION HANDS FREE LYING LYING PIRIFORMIS

HAMSTRING RAISE STRETCH
Hold for at least 30 seconds. Hold for at least 30 seconds.
For deeper stretch, pull leg further into Hold for at least 30 seconds.
For a deeper stretch, keep
chest. For a deeper stretch, pull
leg extended and foot flexed.
knee closer to floor.

LYING HAMSTRING RAISE STRADDLE LATERAL STRADDLE FRONTAL

Hold each leg for at least
30 seconds. For a deeper
stretch, pull leg closer to chest.
REACH
Hold each side for at least 30 seconds.
For a deeper stretch, pull chest closer
to leg.
REACH
Hold for at least 30 seconds.
For a deeper stretch, walk
hands farther away from body
bringing chest closer to
floor.

PROGRESSED KNEELING KNEELING HAMSTRING PROGRESSED KNEELING

HIP FLEXOR STRETCH
Hold each side for at least 30
seconds. For a deeper stretch, push
deeper into both hips.
STRETCH
Hold each side for at least 30
seconds. For a deeper
stretch, bring chest closer
to front leg and flex foot.
HAMSTRING STRETCH
Hold each side for at least 30
seconds. For a deeper
stretch, fully extend both
legs and sit deeper into both hips.

PROGRESSING YOUR STRETCHES AND GETTING DEEPER
GO THROUGH THESE STRETCHES FOR IMPROVED HAMSTRING AND HIP FLEXOR FLEXIBILITY.
FOR GREATEST RESULTS: AT LEAST 10 ROUNDS THROUGH DAILY, 7 DAYS A WEEK.
LYING PIRIFORMIS
STRETCH
Hold for at least 30 seconds.
For a deeper stretch, pull knee closer to
floor.
LYING HAMSTRING RAISE
Hold each leg for at least
30 seconds. For a deeper
stretch, pull leg and face closer to
each other.
PROGRESSED KNEELING
HIP FLEXOR STRETCH
Hold each side for at least 30
seconds. For a deeper stretch, push
deeper into both hips.
WEEK 4
HANDS FREE LYING
LYING HIP FLEXOR OPENER
HAMSTRING RAISE
Hold for at least 30 seconds.
For a deeper stretch, keep
leg extended and foot flexed.
STRADDLE LATERAL
REACH
Hold each side for at least 30 seconds.
For a deeper stretch, pull chest closer
to leg.
KNEELING HAMSTRING PROGRESSED KNEELING
STRETCH WITH ARM REACH HAMSTRING STRETCH
Hold each side for at least 30
seconds. For a deeper
stretch, fully open up chest while
sitting into hip flexors.
Hold for at least 30 seconds.
For a deeper stretch, pull leg closer to
face keeping leg extended.
STRADDLE FRONTAL
REACH
Hold for at least 30 seconds.
For a deeper stretch, walk
hands farther away from body
bringing chest closer to
floor.
Hold each side for at least 30
seconds. For a deeper
stretch, fully extend both
legs and sit deeper into both hips.
 WEEK 5
PROGRESSING YOUR STRETCHES AND GETTING CLOSER TO
THE SPLITS
 
GO THROUGH THESE STRETCHES FOR IMPROVED HAMSTRING AND HIP FLEXOR FLEXIBILITY.
FOR GREATEST RESULTS: AT LEAST 10 ROUNDS THROUGH DAILY, 7 DAYS A WEEK.

PROGRESSED KNEELING PROGRESSED KNEELING PROGRESSED KNEELING

HIP FLEXOR STRETCH HIP FLEXOR STRETCH HAMSTRING STRETCH
Hold for at least 30 seconds. Hold for at least 30 seconds. Hold for at least 30 seconds.
For a deeper stretch, push deeper into For a deeper stretch, place elbows on For a deeper stretch, fully extend both
both hips. floor. legs and flex front foot.

LYING HAMSTRING RAISE STRADDLE LATERAL STRADDLE FRONTAL

REACH REACH
Hold each leg for at least Hold for at least 30 seconds.
Hold each side for at least 30 seconds.
30 seconds. For a deeper For a deeper stretch, walk
For a deeper stretch, pull chest closer
stretch, pull leg and face closer to hands farther away from body
to leg.
each other. bringing chest closer to
floor.

PROGRESSED  KNEELING HAMSTRING PROGRESSED KNEELING

PIRIFORMIS STRETCH
Hold each side for at least 30
seconds. For a deeper stretch, push
front hip into floor keeping hips
square.
STRETCH WITH ARM REACH HAMSTRING STRETCH
Hold each side for at least 30
Hold each side for at least 30
seconds. For a deeper
seconds. For a deeper stretch, sit deeper
stretch, fully open up chest while
into stretch getting closer to split.
sitting into hip flexors.
 WEEK 6
PROGRESSING YOUR STRETCHES AND GETTING CLOSER TO
THE SPLITS
 
GO THROUGH THESE STRETCHES FOR IMPROVED HAMSTRING AND HIP FLEXOR FLEXIBILITY.
FOR GREATEST RESULTS: AT LEAST 10 ROUNDS THROUGH DAILY, 7 DAYS A WEEK.

PROGRESSED KNEELING PROGRESSED KNEELING PROGRESSED KNEELING

HIP FLEXOR STRETCH HIP FLEXOR STRETCH HAMSTRING STRETCH
Hold for at least 30 seconds. Hold for at least 30 seconds. Hold for at least 30 seconds.
For deeper stretch, push deeper into For a deeper stretch, place elbows on For a deeper stretch, fully extend both
both hips. floor. legs and flex front foot.

LYING HAMSTRING RAISE STRADDLE LATERAL STRADDLE FRONTAL

Hold each leg for at least
30 seconds. For a deeper
stretch, pull leg and face closer to
each other.
REACH REACH
Hold for at least 30 seconds.
Hold each side for at least 30 seconds.
For a deeper stretch, walk
For a deeper stretch, pull chest closer
hands farther away from body
to leg.
bringing chest closer to
floor.

PROGRESSED STRADDLE- PROGRESSED  PROGRESSED HAMSTRING

MIDDLE SPLIT STRETCH PIRIFORMIS STRETCH STRETCH- FULL SPLIT
Hold each side for at least 30
Slowly progress stretch by sliding feet Hold each side for at least 30
seconds. For a deeper stretch, push
out and getting hips closer to floor. seconds. For a deeper stretch, sit deeper
front hip into floor keeping hips
into stretch getting closer to split.
square.
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BELIEVE IN YOURSELF
AND THE REST WILL
FOLLOW.

Copyright © 2017 KatieSonier.com.  All Rights Reserved.