Program “Front splits training”

Grands écarts pour la pole dance

Welcome to the special splits program! Here you will find my special “front splits” and “middle splits” routines for all levels, with variations depending on your level of flexibility.
This special “front splits” program includes a video with a sequence of postures and a warm-up, which will allow you to progress step by step, at your own pace.

I advise you to do this routine once or twice a week if you are a beginner and then two or three times if you want to progress quickly, alternating with the “middle splits” routine.
In this video I will talk about different methods of flexibility such as “passive” flexibility and “active” flexibility or the “squeeze/release” method.

What is “passive” flexibility?

Passive stretching is when the muscle is stretched by something or someone (the floor, a wall, a partner, a load…).

What is “active” flexibility?

Active stretching is when the lengthening of the muscle is caused by a contraction of the antagonist muscle, i.e. you do not need an external element to place your leg or body in a position, which will require more control and strength.

It is important to work in both passive and active. Working in active will strengthen you and allow you to be able to do your splits in the air on the pole and have nice lines. It will also prevent you from getting injured.

The ” squeeze and release ” (PNF)

Proprioceptive Neuromuscular Facilitation (PNF) is a stretching technique that uses muscle reflexes and contractions to help relax tissues. Here we provoke a voluntary contraction of the muscle in order to stretch the tissues.

You have all the keys in hand, and above all don’t get discouraged because flexibility takes time and it depends on each person, we don’t have the same bodies and the same capacities so listen to your body!

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