Programs
What's new? ✨
Here is where you can find all the latest programs! All programs are available for download with an active membership.*
*HEADS UP! Memberships are currently CLOSED as we work to transition to a new app software. New programs will be available beginning in March. All current members may still download their programs.
Form Series
Workout programs designed to improve issues with form, increase scoring potential, and improve shaping.
Straight Legs
10 quick workouts for straighter legs during tumbling, leaps, and more! Get rid of those mini knee bends.
Arms By Ears
Coming soon!
Legs Together
Coming soon!
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
21 on-demand workouts to get beautiful, effortless, and powerful glide kips.
Tuck Toolbox
21 on-demand workouts to get high, powerful, and confident tucks!
Handstand Helper
21 on-demand workouts for gorgeous, stable, and truly vertical handstands.
Cartwheel Decoder
Coming soon!
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 ffor supported knees, active glutes, and healthy landing positions.
Strong Wrists
7 weeks of wrist strengthening, mobility, and shoulder stability.
Strong Shoulders
7 weeks of shoulder stability, overhead mobility, and strength.
Strong Bodies
12 week crash course featuring workouts from all of the Strong Series programs!
Join a group
Find like-minded athletes, parents, and professionals. Join discussions, get downloadable resources, local and virtual clinicians, and discounts from other professionals.
A group to discuss building strength, power, flexibility, and science-based training methods.
(Coming soon! ) Discuss how to fuel your athletes. Nutrition, snacks, sleep, recovery, and more.
Talk about the mental side of things. Mental blocks, competition anxiety, and self talk.
The place for talking about injuries, rehab, expecations, and sport-specific return to sport.
Need an account?
Every program is included with a Splits & Lifts membership!