Uploaded February 2021 | Updated September 2026, 1 day ago

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For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️

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My Instagram: instagram.com/natacha.oceane
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I’ve wanted to make this video for so long! I hope understanding the science of flexibility and improving your range of motion can help you get your splits as quickly as possible even if you’re a complete beginner like me! Don’t forget to screenshot the routine so you can keep progressing!


This is where I get my youtube music from! share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)


Some of the research I looked at:

pubmed.ncbi.nlm.nih.gov/29506306
ncbi.nlm.nih.gov/pmc/articles/PMC4540085/pdf/fpsyg-06-01128.pdf
core.ac.uk/download/pdf/56363624.pdf
pubmed.ncbi.nlm.nih.gov/23007137
journals.physiology.org/doi/full/10.1152/japplphysiol.00204.2014?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org
ncbi.nlm.nih.gov/books/NBK71873
pubmed.ncbi.nlm.nih.gov/23896197
journals.humankinetics.com/view/journals/jsr/27/3/article-p289.xml
pubmed.ncbi.nlm.nih.gov/9564710
pubmed.ncbi.nlm.nih.gov/21636321
pubmed.ncbi.nlm.nih.gov/22124523
pubmed.ncbi.nlm.nih.gov/19855344
pubmed.ncbi.nlm.nih.gov/23439346
pubmed.ncbi.nlm.nih.gov/19855344
pubmed.ncbi.nlm.nih.gov/22687658
pubmed.ncbi.nlm.nih.gov/21802038
ncbi.nlm.nih.gov/pmc/articles/PMC3273886
pubmed.ncbi.nlm.nih.gov/29063454
pubmed.ncbi.nlm.nih.gov/22395281
pubmed.ncbi.nlm.nih.gov/18627559
pubmed.ncbi.nlm.nih.gov/24812641