Ready to unlock your
Middle & Pancake Splits?
Dreaming of flat middle and pancake splits both on and off the pole? We've got you! Our 12-week progressive middle and pancake splits training programs are designed for pole dancers and aerialists who want to open their hips safely, improve turnout and lines, and feel more powerful and controlled in straddles, pancakes, and splitty shapes on and off the pole. Whether you’re a beginner working toward your first true pancake or middle split, or an experienced dancer aiming for deeper range (hello spatchcock!), these programs helps you build flexibility sustainably—with the strength, stability, and technique to finally drop lower into your middle splits and use them in your dancing with confidence. These programs train BOTH your middle and pancake splits.
'Magic Middles' is your entry point to middles and pancake splits training, designed to be safe, structured, and sustainable with a physio-informed approach. Ideal for pole dancers and aerialists at any stage of their journey, this program focuses on the essentials of middle and pancake splits: adductor capacity, hip control, pelvic positioning, and end-range strength. You’ll build the kind of flexibility that translates directly to your straddles, pancakes and pole/aerial lines with greater stability, reduced hip resistance, and increased confidence. This program is suited for those who are currently pain- and injury-free in the hips, groin, knees, and spine during middle or pancake split training.
'Melting Middles' is for the split that’s almost there in their middles and pancakes split —when you’ve built a base, are training consistently, and are ready to convert flexibility into a true, controlled middle split and/or pancake touchdown. Over 12 weeks, you will be guided from “close” to “clean” with a combination of deeper adductor loading, hip mobility, pelvic control drills, and end-range strength. The final centimetres aren’t forced—they’re earned. Experience targeted training, higher specificity, and progressions that translate directly to pancakes, straddles, and aerial lines. This program is ideal for those who have been training middle splits and pancake/straddle work consistently for 3–6 months and are within approximately 20 cm of the floor in their middle split. You should also be able to sit upright in an open-leg straddle on the floor with a neutral spine (no spinal rounding or “C-curve”). Participants must be pain- and injury-free in the legs, hips, groin, and spine during middle split and pancake training. Completing 'Magic Middles' (Lvl 1) is strongly recommended for best results, but not required if you already meet the above criteria.
'Mighty Middles' is the advanced track for pole dancers and aerialists ready to move beyond “touchdown” and build true oversplit capacity in both middle splits and pancake. Over 12 weeks, this guides you through the final frontier of hip opening, focusing on end-range strength, tissue tolerance, and control. The result is a deeper, stable, and repeatable range that is ready for performance. This is where the elite shapes live: think spatchcock, deep straddles, pancake compression lines, and clean, open-hip positions that make tricks look effortless. This program is designed for those who have a comfortable pancake and are close to or at touchdown in their middle splits. Participants must be pain- and injury-free in the legs, hips, groin, and spine during middle split and pancake training. Completing 'Melting Middles' (Lvl 2) is recommended for best continuity, but not required if you meet the above criteria.
Program Features:
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12-week in-app progressive flexibility and strengthening program designed by The Pole Physio team
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3 program levels available, catering for all levels of pole dancers and aerialists - from beginners to elite/professionals
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Exercise from the comfort of your own home with our ready to start programs
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Each training week includes:
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3 x 45-60 minute OFF-the-pole workouts.
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In-app support and guidance from the Pole Physio strength & conditioning coach
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Access to the workouts for 6 months
Are you ready to unlock your pancakes and middle splits? Take your flexibility journey to the next level with our progressive flexibility and strengthening programs. Learn to control, engage, and build strength to support deeper, safer middle and pancake splits and finally master your nemesis move(s).
With three programs to choose from, there is an option to suit any level of pole dancer and aerialist.
Accessible through the Pole Physio mobile app, our workouts are conveniently adaptable to your home or pole environment, giving you all of the conditioning and flexibility progressions you need to nail your nemesis in no time.
Begin the program by measuring your baseline range and flexibility, and watch your skills improve firsthand as you work through the program.
The Pole Physio strength and conditioning coach will be in touch with frequently you over the course of the 12-weeks with support, guidance, and tips. And despite the program being self paced, you can rest assure you’ll be cared for from the moment you sign-up through to the final workout.
So - what are you waiting for? Level up your flexibility game with our middle and pancake splits programs!
Which program is right
for you?
Melting Middles (Lv 2)
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Prerequisites:
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Participants are encouraged to complete 'Magic Middles' or at least have been consistently training their middle/pancake splits for 3-6 months, are within 20cm of the floor in their middles splits and can sit with a non-rounded spine in a seated floor straddle
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Participants must be pain and/or injury free in the hips, groin, knees and spine when training middle or pancake splits.
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Designed for polers and aerialists that are close to touchdown
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Cost: $135 USD
Mighty Middles (Lv 3)
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Prerequisites:
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Participants are encouraged to complete 'Melting Middles' or have a flat comfortable pancake split and middle split or are at least within 5cm of touchdown in their middle split
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Participants must be pain and/or injury free in the hips, groin, knees and spine when training middle or pancake splits.
Designed for polers and aerialists that are close to touchdown
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Cost: $135 USD
* Receive access to all three programs for 2 years from date of purchase when purchasing the bundle.
