Programs
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Browse programs to help your athlete with her skills, form, or chronic pain at home! You can also find all of these in the Splits & Lifts app under “Programs.”
Set up like traditional strength training workouts, they break down skills to their pieces. When your athlete masters body positions outside of the gym, confidence explodes during the next practice!
Each program can be done with just a foam roller, resistance band, and a pair of dumbbells. No home gymnastics equipment or spotting required.
Form Series
Workout programs designed to improve issues with form, increase scoring potential, and improve shaping.
Hollow Help
10 workouts for finding a solid hollow body shape in all types of positions.
Arms By Ears
10 workouts for keeping straight arms, arms by the ears, and tight lines!
Legs Together
10 workouts for squeezing legs together, snapping into tight lines, & feeling the difference!
Straight Legs
10 workouts for getting rid of mini bends, keeping legs straight, and finding beautiful lines!
Skill Series
Workout programs designed to supplement your skills, improve form, and increase confidence!
Back Handspring Booster
7 weeks of cross training for back handspring strength, power, and form correction.
Kip Kit
A bank of 21 workouts to get beautiful, effortless, and powerful glide kips.
Tuck Toolbox
A bank of 21 workouts to get high, powerful, and confident back or front tucks!
Handstand Helper
A bank of 21 workouts for improving handstand strength, positioning, & balance!
Cartwheel Decoder
A bank of 10 workouts for balanced, sturdy, and beautiful cartwheels!
Giant Genius
A bank of 10 workouts for casts, strong giants, hitting handstands, and solid grip strength!
Pullover Pack
A bank of 10 workouts for strong pullovers, upper body strength, straight legs, & positioning!
Jump Rejuvenator
A bank of 10 workouts for high, powerful jumps with straight legs & stuck landings!
Strong Series
These programs target common points of injury & pain and teach how to safely prevent injuries.
Strong Ankles
7 weeks of ankle workouts for movement correction, strength, prehab, and power!
Strong Backs
7 weeks of back-focused workouts for alignment, flexibility, strength, and prehab. Find a neutral spine!
Strong Knees
7 weeks of workouts for supported knees, active glutes, and healthy landing positions!
Strong Wrists
7 weeks of wrist strengthening, mobility, and shoulder stability. Tumble & handstand without pain!
Strong Shoulders
7 weeks of shoulder stability, overhead mobility, and strength. No more funky shoulder angles!
Strong Hips
7 weeks of building strong, mobile hips for beautiful jumps, leaps, and glides. No more hip pops!
