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Master Splits & Conditioning for Martial or Performance Arts
Rating: 4.9 out of 5(77 ratings)
3,038 students
Created bySean M Adler
Last updated 2/2025
English

What you'll learn

  • Training Front and Straddle Splits for Graceful and Functional Movement
  • Movement Progressions: From Lunges to Full Splits
  • How to Stage Movements as You Progress
  • Ways to Test and Gauge Your Progressions Readiness
  • How to Customize Workout Duration, Intensity, and Structure According to Your Needs
  • Physical Alignment to Reduce Injury
  • Example Movements and Rationale for Training Front Splits

Course content

1 section • 23 lectures • 46m total length

  • Promo2:10
  • Intro0:35
  • Equipment1:07
  • Static, Dynamic, and Ballistic Stretching2:18
  • Yoga Strap Progressions for Leg Folding1:20
  • Exercise Progressions1:31
  • Back Leg Progression: Back Lunge -> King Pigeon -> Front Split4:08

    Stage 1: Back Lunge

    Stage 2: King Pigeon

    Stage 3: Full Front Split

  • Front Leg Progression: Forward Fold -> Half Front Split -> Front Split4:49

    Stage 1: Single Leg Stretch

    Stage 2: Half Front Split (Back Leg Out)

    Stage 3: Full Front Split

  • Straddle Split Progression: Butterfly -> Pancake -> Straddle Split2:21

    Stage 1: Butterfly Stretch

    Stage 2: Pancake Stretch and Single Leg Half Straddles

    Stage 3: Full Straddle

  • Routines and Exercises1:08
  • Program Design0:43
  • Loading Schemes2:02
  • Hold Times1:24
  • Structure1:55
  • Technique1:09
  • Breathing1:10
  • Methodology1:35
  • Getting Into the Splits4:19
  • Basic Routine | Reps, Times, and Structures2:17

    Gauge your ability with basic leg folds and apply them accordingly. Do an easier exercise if the existing variation is too difficult to meet the repetition standard. Follow the same procedure if it is too difficult. Mix and match the arm variations to leg positions according to what you can do and what parts of your body are tightest. Your body is unbalanced if either the front or back leg folds are at different tiers.


    Move on to the next stage once the progression standard is achieved for front and back leg exercises with Stage 1 & 2 arm variations. Stage 3 & 4 front and back leg folds are advanced variations not required to progress to the next exercise for the front or back leg.


    Alternate between front and back leg stretches. Don't hold your breath.


    Progression Standard 1: 3 reps with 15 second holds

    Progression Standard 2: 3 reps with 30 second holds

    Progression Standard 2: 3 reps with 60 second holds

  • Intermediate Routine | Reps, Times, and Structures3:21

    Gauge your ability with basic leg folds and apply them accordingly. Do an easier exercise if the existing variation is too difficult to meet the repetition standard. Follow the same procedure if it is too difficult. Mix and match the arm variations to leg positions according to what you can do and what parts of your body are tightest. Your body is unbalanced if either the front or back leg folds are at different tiers.


    Move on to the next stage once the progression standard is achieved for front and back leg exercises with Stage 1 & 2 arm variations. Stage 3 & 4 front and back leg folds are advanced variations not required to progress to the next exercise for the front or back leg.


    Alternate between front and back leg stretches. Don't hold your breath.


    Progression Standard 1: 3 reps with 15 second holds

    Progression Standard 2: 3 reps with 30 second holds

    Progression Standard 2: 3 reps with 60 second holds

  • Advanced Routine | Reps, Times, and Structures3:07

    Gauge your ability with basic leg folds and apply them accordingly. Do an easier exercise if the existing variation is too difficult to meet the repetition standard. Follow the same procedure if it is too difficult. Mix and match the arm variations to leg positions according to what you can do and what parts of your body are tightest. Your body is unbalanced if either the front or back leg folds are at different tiers.


    Move on to the next stage once the progression standard is achieved for front and back leg exercises with Stage 1 & 2 arm variations. Stage 3 & 4 front and back leg folds are advanced variations not required to progress to the next exercise for the front or back leg.


    Alternate between front and back leg stretches. Don't hold your breath.


    Progression Standard 1: 3 reps with 15 second holds

    Progression Standard 2: 3 reps with 30 second holds

    Progression Standard 2: 3 reps with 60 second holds

  • Dynamic Stretching1:42
  • Ballistic Stretching0:21

Requirements

  • Two Arms and Legs
  • Yoga Strap and Blocks Recommended
  • Yoga Mat Recommended Depending on Impact Conditioning (Performed on Concrete)

Description

Train like Neo from The Matrix to squat like a ninja and dance with the grace of a samurai. Whether you’re lunging or leaping, this program will take you from basic stretches to effortless front and straddle splits. Sculpt a body that’s agile, strong, and gracefully poised by using 9 core exercises and 3 powerful variations.

In this course, you’ll use periodization methods borrowed from Olympic athletes to craft your own flexible training plan—no fancy equipment required. Backed by exercise science, you’ll not only master classic techniques but also do it on your own schedule to enhance the body and mind.

Why You’ll Love This Course:

Elevate your flexibility with a smart blend of static, dynamic, and ballistic stretching

Train for peak performance across martial arts, dance, yoga, acting, and modeling

Increase strength, stability, and peace of mind with meditative breathing

Watch your balance, coordination, and power soar with each workout

For those looking to push the limits, we’ve included advanced moves like kicking into splits, jumping into straddle or front splits, and daring arm-supported variations balancing on 1 or 2 arms. But remember—progress at your own pace. This course is designed to grow with you, whether you’re starting out or aiming for elite-level fitness.

Prepare to unlock the full potential of your body and transform how you move, stretch, and perform.

Who this course is for:

  • Martial Artists and Dancers
  • Models, Actors, and Performance Artists
  • Athletes or Hobbyists That Want to Spice up Their Stretching Routine
  • Masochists
  • Anyone Who Aspires to be Gumby

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