These programs are designed to help you safely and effectively unlock your front splits. Our proven flexibility training methods have helped hundreds of pole dancers improve their range, alignment, and active control. Whether you're just starting your splits journey or working toward touchdown and oversplits, these programs will get you the front split results you desire.

Our three front split programs are progressive in nature, meaning each level builds on the last to keep challenging your flexibility as you improve. Each program uses targeted strength, conditioning and flexibility drills to develop the front splits you desire.

Here's a quick overview of our levels:

• Front Split Foundations (Level 1): For polers building the essential flexibility, alignment, and mobility needed to begin their front splits journey with confidence and control.

• Total Touchdown (Level 2): For those ready to deepen their splits, improve active flexibility, and develop the strength and control to hit touchdown.

• Super Splits (Level 3): Our most advanced level designed to challenge experienced polers with oversplits, deep active ranges, and elite-level control to take their splits to the next level.

The prerequisites are as follows:

Front Split Foundations (Lv 1):

Participants must be pain and/or injury free in the legs and spine when training front splits.

Total Touchdown (Lv 2):

• Participants must at least have been consistently training their splits for 3-6 months and are within 20cm of the floor in their front splits

• Participants are encouraged to complete 'Front Split Foundations', but it it is not a requirement

• Participants must be pain and/or injury free in the legs and spine when training front splits.

Super Splits (Lv 3):

• Participants must have a flat comfortable front split (ideally on both sides) and a strong backbend/bridge

• Participants are encouraged to complete 'Total Touchdown', but it it is not a requirement

• Participants must be pain and/or injury free in the legs and spine when training front splits.

These programs are suitable towards all levels of pole dancer and/or aerialist. Additionally these programs are suitable for anyone working on their flexibility, regardless of training discipline (i.e dancers, gymnasts, circus artists etc). We encourage you to review the prerequisites of each training program to determine the right one for you!

There are 3 workouts each week, however you can choose to perform the workout 2 times per week and still receive great results. The program should not be performed more than 4 times per week.

This program is strictly an off the pole training program. Access to a pole is not required.

In all three front splits programs (Front Split Foundations, Total Touchdown and Super Splits), the focus is on progressive overload and evidence backed strength/conditioning and flexibility principles.

We don’t get caught up in all the fluff of ‘cool’ instagram exercises and aim to not overwhelm you by ensuring there is consistency with exercises as what you would expect in a tailored 12 week gym program. Instead these programs are altered every two weeks in a progressive nature and we focus on progression between workouts by changing exercise parameters (reps, sets, weights, tempo etc).

Each workout is 45-60 minutes in length.

The front split programs require:

- Yoga mat

- Yoga blocks

- Bench/chair

- Ankle weights

- Dumbbells/weights of varying intensity

- Floor sliders or towel

- Medium to heavy theraband/resistance bands and/or power bands

The e-courses are online education courses with lifelong access, which we encourage for all levels of pole dancer. These online courses provide you with the tools and knowledge that you need to understand trick-focused anatomy, biomechanics and cueing in pole dance to reduce the risk of injury occurring.

The training programs are 6 or 12- week exercise programs designed by our team of experts to help you improve flexibility, strength, or both in a progressive fashion. Access to these training programs is limited to 6 months from your program start date.

We encourage both offerings to pole dancers that are interested - to not just work towards physical improvement, but to learn and understand the whys and hows to implement good practice in class and training.

Once you've purchased access to a training program, you'll be guided to download The Pole Physio app. From here you'll receive an email with further instructions on how to proceed. Once set up, your program will automatically appear in your Pole Physio app and will be available to begin. The workouts/exercises have been pre-programmed so that you can get started right away!

Many of our programs are suitable for beginner polers, however some programs are for higher level poler and have prerequisites to purchase.

Each program has a description outlining the prerequisites required prior to purchasing the program. Click on the individual program to review it's specific prerequisites prior to purchasing or reach out to our team at info@thepolephysio.com if you are still unsure.

Our training programs are 6 or 12 weeks long in length, with three workouts per week and a screening session every four weeks.

All of our training programs are accessible via our custom built Pole Physio app. Our app provides our training participants a follow-along experience- you can view each training session in detail, including seperate videos demonstrating each exercise with both verbal and written cues. Each exercise within the workout includes recommended reps, sets and rest time.

The app allows you to log your workout as you go, recording the number of reps, sets, time and weights used for each exercise before moving to the next, so you can easily track your progress throughout the program! Our programs can also be accessed via a website browser on a computer or phone.

The training programs are not tailored to an individual, although individual adjustments can and should be made throughout the program. These programs are generalised in nature and will assist the general pole population in becoming a stronger and safer pole dancer through their progressive means.

If you are interested in a tailored strengthening or flexibility program, please book in with one of our team members so we can learn more about your goals and needs.

Absolutely! Our strength and conditioning coach will be frequently checking in with your progress and touching base at regular intervals to help keep you accountable. If you have any questions or concerns throughout the 12-week program, they are contactable and will be able to assist through the messages section of the app.

Yes you can. When you join the program for the first time you'll be offered an option to delay your start date for up to 6 months.

However if you choose to not delay then the program will start on the day that you purchasing it. If in doubt, then delay the start of the program.

No. These programs are not suitable for injury rehabilitation of any kind.

Participants with an injury or a history of frequent re-injuries to the body part being addressed in the program (i.e shoulder, hip etc) must see a member our online treating team or an external healthcare professional for tailored rehabilitation and medical clearance prior to starting these programs.

Whilst our programs are not designed to be paused as they run on a calendar system, if an injury, illness or life strikes during the program, simply contact our team member for assistance within the app and they will provide you with support.

You can, but we don't advise it. Each program has three workouts per week to complete. Additionally every four weeks there is a screening session. These sessions are all done in addition to your pole training, so to ensure are are not over training and resting appropriately, we only encourage one training program to be completed at a time.

For tailored programs and rehabilitation specific to your injuries, or for personalised programming to achieve your goals, please book an online appointment with a member of our team. To make a booking, please click the book online button or visit https://www.thepolephysio.com/book-online.

Equipment for each program will vary. Please refer to the individual program information pages for requirements and pre-requisites.

Each program will differ, but most of our programs do not require access to a pole. Each program will stipulate the equipment required.

Absolutely - all our online programs are suitable for aerialists (lyra, silks, trapeze, circus), dancers and gymnasts, in addition to pole dancers. If you're unsure if a program would be suitable for you, please contact us at info@thepolephysio.com to ask.

The Pole Physio online training programs are not suitable for individuals who are pregnant or have any pre-existing medical conditions or injuries that may impact in their ability to exercise in a safe manner. Individuals with medical conditions/injuries should be evaluated by a doctor or physiotherapist first before starting a new training program.

All of the pricing for our programs and e-courses are in USD with exception for the Pole Mamas Course (AUD) which is run through an external website.

You will have access to the program for 6 months from the start date of the program, given that your program is started within 6 months of purchase.

For in-app support, contact our team member via the messages function.

For technical support, payment or access issues with the online training programs, please email The Pole Physio team at info@thepolephysio.com.

Refunds are not available for incorrect product purchase or change of mind.