Master Splits & Conditioning for Martial or Performance Arts

Name: Master Splits & Conditioning for Martial or Performance Arts
Rating: 4.9 (77 reviews)

Unlock Your Ultimate Flexibility: From Beginner to Pro with Proven Stretching Techniques

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
Introduce Sean Adler, a martial arts veteran with about 25 years of training, and highlight his background in biotech and bioinformatics, and his focus on conditioning for martial arts.
Intro0:35
Sean Adler, a Founder Institute Accelerator alumnus, combines biotech and bioinformatics expertise with Forbes features and Johns Hopkins credentials to empower performance arts training.
Equipment1:07
Static, Dynamic, and Ballistic Stretching2:18
Master static, dynamic, and ballistic stretching; warm up with ballistic moves, progress to stretches, and cool down with movements such as squats, lunges, and circling, with reps capped at 12.
Yoga Strap Progressions for Leg Folding1:20
Exercise Progressions1:31
Use exercise progressions—back lunges, single leg forward folds, king pigeon, and half front splits—to reach a full front split and straddle splits. Revisit movements to load, customize, and progress.
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
Explore loading schemes with ascending, descending, and flat pyramids to structure back lunge holds, king pigeon holds, and front split holds, emphasizing consistency and periodization to avoid fatigue and plateau.
Hold Times1:24
Structure1:55
Technique1:09
Breathing1:10
Methodology1:35
The methodology drives training, not the move; hold each exercise up to 60 seconds, apply a one rep max approach, double the time, and divide into sets weekly toward splits.
Getting Into the Splits4:19
Learn practical entry methods for front splits from a back lunge. Explore entering a straddle from a butterfly stretch with variations like jumping or sliding.
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
Develop mobility and readiness through dynamic stretching, preparing the body for splits and conditioning for martial or performance arts.
Ballistic Stretching0:21
Improve splits and conditioning for martial or performance arts through ballistic stretching taught in this course.

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