Questiona about choosing isometric exercises

[natv]

I'm reading the book Scientific Stretching.

The book says to do only ONE Isometric exercise per muscle group. I'm having trouble selecting which to do, for example...

I'd like to eventually do both side splits and front splits, but there are different isometric exercises for each so I need to choose one type.

Should I alternate on each isometric training day? Or should my goal first be to achieve one type of split and then start training the other type after I've achieved that.

Thanks

[The_Adam]

I also have this book. I chose to do the method Mr. Kurz identifies as the method he used to achieve the results show in the book (tensing for 5 seconds each time you move feet out, and tensing for 30 seconds for widest part at the end).
I know the book says to choose 1 exercise, but i must admit i have had even better results supplementing this horse stance exercise with weighted adductor flies using heavy ankle weights (increasing the weight i can handle over time). And now i even do my sets of adductor flies before i do the horse stance pnf training.
Also, i wait for the pain in my adductors to go away (a day or 2) , then its time for another session.

[Thomas Kurz]

I know the book says to choose 1 exercise, but i must admit i have had even better results supplementing this horse stance exercise with weighted adductor flies using heavy ankle weights (increasing the weight i can handle over time). And now i even do my sets of adductor flies before i do the horse stance pnf training.

The book says to chose one stretch per muscle group, not one exercise.

Also, i wait for the pain in my adductors to go away (a day or 2) , then its time for another session.

See points 6 and 7 in https://tomkurz.wordpress.com/2011/07/1 ... -training/
Also read http://www.stadion.com/errors-in-traini ... tial-arts/