You would train the program and then rest for at least one day, and if you are sore you can train again. If you are still sore you should rest, train a different muscle group, or if you still would like to exercise do only very light stretching, or light aerobic activity. With practice you will be able to do 3 times a week, which is the desired goal.
Since we are all different and progress depends on so many factors, we have created an application that will estimate the date you will reach full 180º splits. You can register free at Stretch180.com
The EasyFlexibility Team!!!