Split Journey

Front Splits (Warm Up)

You are planing to do some front split techniques ? Then this the right warm up session you should choose.

Active Splits

Why do pole dancers need an active split and what is the difference between an active and a passive split? Let's dive deeper into it.

Front Splits (Workout)

Who doesn't want to have a beautiful split? But we all know it takes time and a lot of work. So let's work together on your front splits.

Mission Middle Split

With targeted, effective exercises, we’ll guide you step by step toward achieving your middle split.

Standing Splits

A standing split is so good to pimp your floor work and to improve your active flexibility. Let's do the work!

Point Your Toes

To create beautiful lines during movements you also need to have flexible and strong ankle joints and we want to help you with that.

How To Frontbend

This workout focuses entirely on how to retrain your pelvis to tilt forward properly, enabling you to achieve a safer and deeper frontbend.

Day 1 - Split Challenge

Today is all about the ankle joint. We’ll begin with mobility work, move on to strengthening, and finish with stretching.

Day 2 - Split Challenge

This session is all about your calf muscles. We’ll start with strengthening exercises and finish with a stretch to release and lengthen.

Day 3 - Split Challenge

Today is all about the hamstrings — also known as the hip extensors, knee flexors, or the muscles at the back of your thighs.

Day 4 - Split Challenge

Today we’re focusing on the upper thigh muscles, the quadriceps.

Day 5 - Split Challenge

Day 6 - Split Challenge

Today, we’re focusing on one of our strongest hip flexors. We’ll begin with a short strength test before moving directly into the exercises.

Day 7 - Split Challenge

Today is all about your glutes. We’ll begin with targeted strengthening exercises and then move into a well-deserved stretch.

Day 8 - Split Challenge

Today, we’re starting with the second round of ankle work, and we’ve prepared some new exercises for you.

Day 9 - Split Challenge

Today, we’re focusing once again on the calf muscles. We’ll start with strengthening sets and finish with a deep stretch.

Day 10 - Split Challenge

Today we’re focusing again on the hamstrings. You can expect new strengthening exercises followed by a final stretching sequence.

Day 11 - Split Challenge

Today we’re focusing once again on the upper thigh muscles, the quadriceps and we’ve got a new strengthening exercise for you.

Day 12 - Split Challenge

Today, we’re moving into the second round for the hip adductors. We’ve prepared a strengthening exercise that truly packs a punch.

Day 13 - Split Challenge

Even for our strongest hip flexors, it’s time for round two! Today we’ve got two new strengthening exercises for you.

Day 14 - Split Challenge

Today, we’re giving your glutes a second round of focused work.

Day 15 - Split Challenge

Today, you can look forward to a final flexibility flow consisting mainly of passive stretching exercises for all muscle groups.