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Flatter Splits

Complete training plan videos for turns, leaps, endurance, core, ankles, balance & so much more! Filter through training plans for your Dancer’s

  • Level: Beginner through Advanced
  • Goals: Endurance, Strength, Flexibility, Balance
  • Desired Skills: Turns, Leaps, Kicks, Acro Tricks

Members can download, print, or pull up training plans in class or easily make your own for specific dancers.

Each plan is easily modified, takes less than 15 minutes, and is easy to execute for any style or dance level.

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Flatter Splits

CATEGORY: Flexibility, Warm Up
LEVEL: Beginner
EXERCISES: 10

Getting a flat split isn’t always about hip flexibility, it’s also about strengthening the surrounding muscles to help support your dancer’s hips and keep them safe.

Exercises 1-4, hold for 30 seconds, each side, 3 times.

5. 10 reps, each side, 3 times

6. Hold for 30 seconds, 3 times.

Exercises 7-9, 10 reps, each side, 3 times.

10. Hold for 30 seconds, 3 times.

 

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Hip Flexor Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Half Frog Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Butterfly Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hamstring Stretch (Advanced)
LEVEL: Beginner
CATEGORY: Flexibility, Power, Strength, Warm Up
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Hamstring Curl
LEVEL: Intermediate
CATEGORY: Strength
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Wheel Pose
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Lower Ab Leg Extension
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Hip Bridge
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Glute Circles
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Assisted Splits
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up

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