Training Plan
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1
Advanced Flexibility Strengthening Overview
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Advanced Flexibility Strengthening Guide
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Course Outcomes
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Course Content
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How to Use This Course
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Your Training Week
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Equipment You Will Need
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Understanding Flexibility and Strength
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Disclaimer
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2
Warm-Up and Maintenance Stretching Routine
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Warm-Up Routine
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Maintenance Stretching Routine for Front Splits
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Maintenance Stretching Routine for Middle Splits
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Maintenance Stretching Routine for Back Bridges
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4
Week 5-8: Active Movements 1
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Day 1: Eccentric Strengthening and General Resistance Training
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Day 3: Back Strengthening and Core
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Day 5: Active Movements and Isometrics
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5
Week 9-12: Active Movements 2
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Day 1: Eccentric Strengthening and General Resistance Training
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Day 3: Back Strengthening and Core
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Day 5: Active Movements and Isometrics
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6
Week 13-16: Combining Movements and Isometrics
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Day 1: Eccentric Strengthening and General Resistance Training
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Day 3: Back Strengthening and Core
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Day 5: Active Movements and Isometrics
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Program Reviews

Such an Amazing Program!

Highly Recommended!

Home Workout for My Dancers
Great for Coaches
Frequently Asked Questions
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I already have my splits, do I have to do the Splits and Bridge Program?
If you already have your front splits, middle splits and a well developed bridge, you can move right into the Advanced Flexibility Strengthening course. If you are a few inches away from being flat in your splits or have a tight back bridge, We would recommend taking the Splits and Bridge courses to help better develop those positions.
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Can adults do the Flexibility Series courses?
Absolutely! The Flexibility Series was designed for anyone who wants to increase their mobility or add a unique fitness routine to their current training plan. You can still get your full splits, back bridge and active flexibility as an adult!
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Does this program have to be done in a gym?
Not at all! We have designed these programs to use minimal equipment so they can be done in the comfort of your own home.
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Is this an app or a download?
This program is an online program which can be accessed from your desktop or mobile device. We have also included a PDF Workout Guide that you can print off.
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