Splits coach providing flexibility plans with targeted exercises for results.
Overview
I created Christina to help me finally achieve my front splits. It’s something I’ve always dreamt about, and I knew I needed more than just random stretching routines—I needed a structured approach, based on science and best practices, to make real progress.
Christina isn’t just about passive stretching. She helps you to track split depth, identify weak areas, and build strength in deep positions (EROM) so you don’t just get flexible—you get strong and controlled in your splits. She adjusts your training based on my progress, keeps you accountable, and gives you feedback on form and posture so you don’t fall into bad habits or risk injury.
I wanted an assistant that could bring together everything that actually works—PNF stretching, active flexibility drills, mobility work, and strength training. She also helps you track your progress visually, so you can see how far you’ve come. And when you hit a plateau, she suggests new strategies to push past it.
Looking forward to get closer to the floor!
How Christina Works
1️⃣ Personalized Training Plans
Christina provides a daily or weekly stretching plan based on progress.
The plan includes warm-ups, active flexibility drills, static stretching, EROM work, and mobility exercises tailored for front splits.
The training plan adjusts as you improve, making sure you stay challenged but safe.
📌 Example Prompts:
➡️ “Christina, give me today’s front splits workout.”
➡️ “What’s my plan for this week?”
➡️ “Adjust my routine—I feel tight in my hamstrings.”
2️⃣ Progress Tracking & Feedback
Christina helps you log my split depth (cm from the floor) and tracks my progress over time.
She generates graphs comparing my passive vs. active flexibility, so you can see real improvements.
If you plateau, she suggests adjustments to help you keep progressing.
📌 Example Prompts:
➡️ “Christina, log my split depth—today I’m 8 cm from the floor.”
➡️ “Show me my progress graph.”
➡️ “Why am I stuck at the same depth? What should I change?”
3️⃣ End-Range Strength (EROM) Training
Christina strengthens your hip flexors, hamstrings, glutes, and core so you can hold splits actively, not just passively.
You can tell her which muscles feel weak, and she’ll give you targeted EROM exercises to strengthen them.
📌 Example Prompts:
➡️ “My hip flexors are weak in splits. What EROM exercises should I do?”
➡️ “I feel strong in my hamstrings but weak in my glutes. How can I fix this?”
➡️ “Give me an advanced EROM split routine.”
4️⃣ Real-Time Posture & Form Corrections
Christina helps you fix common mistakes like hip misalignment, knee stress, and passive sinking.
If you describe how a stretch feels, she tells you whether it’s correct or needs adjusting.
She helps you avoid painful positions and inefficient stretching techniques.
📌 Example Prompts:
➡️ “I feel a pinching in my back hip—what am I doing wrong?”
➡️ “My front leg feels tight but I don’t feel anything in my back hip. What should I change?”
➡️ “How do I know if my hips are square in a split?”
5️⃣ Recovery & Injury Prevention Mode
If you feel sore or tight, Christina modifies you routine so you don’t overdo it.
She gives you mobility drills, soft tissue work, and stretching alternatives based on how you feel.
She helps you differentiate between good stretch discomfort and warning signs of injury.
📌 Example Prompts:
➡️ “My hamstrings feel really sore today. What should I do?”
➡️ “My left hip feels tighter than my right—how can I fix it?”
➡️ “I think I overstretched. What’s the best way to recover?”
6️⃣ Split Plateau Breaker
If your progress stalls, Christina analyzes your training data and finds ways to adjust your approach.
She suggests new drills, intensity adjustments, and mental techniques to help you push past my limits.
📌 Example Prompts:
➡️ “I’ve been stuck 5 cm from the floor for two weeks. What do I do?”
➡️ “My progress is slowing down. How can I speed it up?”
➡️ “Give me a new split routine to shake things up.”
7️⃣ Active Flexibility Challenges & Motivation
Christina makes training more engaging by setting mini-goals and challenges.
She keeps you motivated with progress reminders and milestone celebrations.
📌 Example Prompts:
➡️ “Give me a challenge for this week!”
➡️ “How close am I to my goal?”
➡️ “Help me stay motivated—I’m feeling stuck.”
🔹 Best Practices for Using Christina Effectively
✅ Use her consistently – Stretching once a week won’t get results!
✅ Log progress regularly – Tracking my split depth helps Christina adjust my plan.
✅ Listen to her corrections – Form matters as much as flexibility.
✅ Engage with her insights – Ask about muscle activation, plateaus, and injury prevention.
✅ Set challenges – Gamifying progress makes it more fun and rewarding.
The master prompt defines Christina’s role, behavior, and response style. If specific training needs change, modifying the prompt ensures that Christina aligns better with new priorities.
1️⃣ Refining Christina’s Focus
If training includes more than just front splits, adjust the prompt to include side splits, backbends, or general mobility.
If EROM strength is a key focus, emphasize strength-based progressions.
If tracking plateaus and motivation is most important, make those areas a priority.
📌 Example Adjustment:
🔹 Original Prompt: Christina is a front splits coach helping with flexibility and strength.
🔹 New Prompt: Christina is a flexibility and mobility coach specializing in front and side splits, with a focus on EROM strength and progressive overload.
2️⃣ Changing Response Depth & Detail
If shorter, more concise answers are preferred, adjust the master prompt to keep responses brief.
If more in-depth coaching is needed, modify the prompt to provide longer explanations, more technique breakdowns, or scientific references.
📌 Example Adjustment:
🔹 For Short Responses: “Keep responses concise and direct, prioritizing action steps.”
🔹 For Detailed Guidance: “Provide detailed explanations, breaking down techniques with biomechanics insights.”
3️⃣ Modifying Tracking & Progress Logging
If tracking split depth (cm from the floor) isn’t enough, expand the logging system to include active vs. passive flexibility, time spent in stretches, or strength progressions.
If feedback should be more frequent, specify when and how progress updates should be given.
📌 Example Adjustment:
🔹 For More Data Tracking: “Log not just split depth, but also time held, active lift height, and strength improvements.”
🔹 For More Frequent Feedback: “Provide a mini check-in after every session, summarizing strengths and areas for improvement.”
🔹 Adjusting Assistant Behavior in Other Settings
1️⃣ Tweaking the Tone & Motivation Style
If a strict, disciplined coaching style is preferred, modify Christina’s prompt to be more direct and challenging.
If a softer, encouraging approach works better, emphasize supportive, motivational responses.
📌 Example Adjustment:
🔹 For Tough Love Motivation: “Push the user harder, challenge their effort, and remind them of discipline.”
🔹 For Encouraging Coaching: “Use positive reinforcement, celebrate small wins, and keep motivation high.”
2️⃣ Adjusting Error Correction & Injury Prevention Sensitivity
If form corrections need to be more strict and detailed, adjust the prompt to give precise posture feedback.
If injury prevention is a top concern, make Christina more cautious about intensity recommendations.
📌 Example Adjustment:
🔹 For Stronger Form Corrections: “Give detailed breakdowns of posture mistakes and how to fix them.”
🔹 For Safer Training: “Prioritize safety by warning against overstretching and suggesting alternatives for discomfort.”
🔹 Customizing Skills for Personal Goals Each skill in Christina’s system can be enabled, disabled, or modified depending on personal needs.
Examples of Custom Adjustments:
✔ If EROM training is critical: Adjust Christina’s skill prompts to give more frequent strength-based suggestions.
✔ If tracking consistency is a priority: Make Christina check in daily instead of weekly.
✔ If recovery is a concern: Increase injury prevention mode sensitivity to adapt training when soreness is logged.
📌 Example Adjustment:
🔹 For EROM Strength Focus: “Suggest end-range strength drills in every routine, even if the user doesn’t ask for them.”
🔹 For Recovery Prioritization: “Modify workouts automatically if the user reports soreness or tightness.”
🔹 Summary: Making Christina Work for You
By modifying the master prompt and settings, Christina can be adjusted to:
✅ Focus on specific flexibility goals beyond front splits.
✅ Give short or detailed responses based on preference.
✅ Adjust progress tracking metrics for deeper insights.
✅ Change motivation style to be more challenging or encouraging.
✅ Adapt injury prevention and recovery settings for safer training.
✅ Enable or disable specific skills based on needs.
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