Frequently Asked Questions
Is the app Android compatible?
Yes!
Why can't I find it in the App Store?
The app is currently private, so you must create an account through the Splits & Lifts website.
Do I need to have a membership?
Nope! You can find stand-alone programs here. Yes, a Splits & Lifts membership gives you app access for your programs and an account to store your workout history.
Does the membership include all the programs?
Yes!
What are the groups?
Discussion groups are built into the app for you to connect and ask questions to experts in the artistic sports community!
I got a program and it timed out. What do I do?
You can always go back and do missed workouts. If you would like to repeat a program, just set it up again on the Programs page!
How long are the workouts?
Each workout is about 30 minutes.
How long are the programs?
All programs are currently 7 weeks with 3 workouts per week.
What equipment do I need?
I recommend having a foam roller, light dumbbells and some resistance bands. Some workouts may require more equipment, but modifications will be suggested. Click here for equipment recommendations.
How can I make sure my form is okay?
Record a video performing the exercises and send it in the chat, right in the app! You’ll get feedback within 24 hours.
What is the cancellation policy?
You may cancel your membership at any time by emailing me at sarah@splitsandlifts.com. Payment will stop at the end of your billing cycle. However, if you have a Founders Membership, you must maintain an active account to keep your Founder benefits.
How do I know these programs work?
Each program is backed by performance tracking from individual clients and teams. And the latest science, of course!
What age is appropriate to start?
10 and up is the sweet spot! But athletes as young as 5 have had success with a parent assisting them.
What if my athlete has existing pain or injury?
It’s always best to be cleared by a doctor or physical therapist first!
Are these workouts okay for kids with hypermobility?
Most artistic athletes have some degree of hypermobility, so workouts are designed with this in mind. However, it’s always best to get clearance from a doctor first.
Are the workouts live?
No. Each workout is scheduled and accessible in the app on-demand.
I'm a coach. Can I use this with my team?
Absolutely! Choose a program that works for your team and say goodbye to planning conditioning.
Are the programs free?
All Splits & Lifts programs are included with an active app membership.
What are your qualifications?
I am an NASM-certified personal trainer, corrective exercise specialist, and USAG certified competitive coach. I was a competitive gymnast through college, and I have coached for over 15 years. Each program is designed with feedback from physical therapists and sport-specific professionals.
Can I do private training?
Yes! I do personalized training plans with custom workouts, check-ins, and assessments. Send me message below to see if I’m currently able to take on new clients.
What's your favorite color?
Just kidding. No one ever asks 🙁 But the answer is pink.
Still have a question?
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Ready to prevent injury and feel more confident than ever?