This course is a challenge designed to improve your front splits and middle splits in 30 days. Every lesson is around 30 minutes long, and contains a series of easy stretches to hold for 30, 60 or 90 seconds. Nothing too demanding, but you will see the difference at the end of the 30 days!
Every fifth day is a Rest Day, so there are in total 24 lessons. I am taking you through a series of about 20 stretches, focusing on proper form and letting you know what to focus on!
What you get:
Introductory video: common mistakes to avoid
Learn the most common mistakes to avoid while working on your splits!
Value: 15€
24 stretching classes of 30 minutes
The classes were recorded during the live 30-day Splits Challenge in May 2020.
Value: 120€
BONUS VIDEO: 5 minutes TABATA warm-up
A short but high-impact cardio warm-up especially designed for your splits training.
Value: 15€
BONUS VIDEO: 10 extra stretches to add to your routine
Want to go further? Discover 10 extra stretches to improve your splits even faster.
Value: 30€
BONUS VIDEO: foam rolling for the splits
Release the stiffness in your muscles. The key to improving your splits faster!
Value: 30€
TOTAL VALUE: 210€
... But that's not what you're paying!
Course Curriculum
Easy exercises for warming up
Example pictured: Cross & Reach
Easy (active) stretches to hold
For 30, 60, or 90 seconds
Deeper stretches afterwards
And the Splits for the end!
Hi, I’m Jess!
I'm a pole dancer and former gymnast.
I love doing flexy tricks on the pole, and
I want to help you get closer to the floor
in your splits than you've ever been!
Elize's progress after 14 days
Elize was very consistent with the classes in May and was thrilled to touch the floor on her good side!
Cinthia's progress after 14 days
Two weeks into the program, Cinthia was able to go significantly lower in her Middle Splits!
Alizée's progress after 23 days
After 3 good weeks, Alizée started seeing some good progress on her bad side
Frequently Asked Questions
What are the classes like?
The classes are 30 minutes long. We start with a cardio warm-up before moving on to easy stretches that we hold for 30, 60, and then 90 seconds. There is a timer in the background that serves as an audio. I always point out what you should be focusing on during the stretches. We end the class with a gentle cool down to take care of our hips.
I am a complete beginner. Is this course ok for me?
Yes! This course is designed for people who do not have their splits yet and have a way to go before touching the floor. I focus on simple stretches to work on the hamstrings, the psoas and the hip flexors, which are all key in getting your splits. There are modifications if you can't yet perform the stretches correctly.
When will I start seeing progress?
This is a tricky question, because everyone is different. Depending on your background, your anatomy, and your commitment, you will see results more or less quickly. The key is to stretch regularly and pay attention to proper form.
Is it mandatory to do all the videos in 30 days?
No, it is not mandatory. There are 24 videos in this course package, and it was designed to last for 30 days, but you can of course go at your own pace and take more rest days. We all have busy lives, so I totally get it! ;-)
Can I do more than 1 video per day?
I do not recommend doing more than 1 video per day. Take a rest day every five days to allow your body to get a break and use a foam roller if you have one to release the tension.
What's in the VIP plan exactly?
When you purchase the VIP plan, you do not only get access to all the videos and bonuses, but I will also take the time to give you personalized feedback! You just have to record yourself during two lessons and send me the videos. You can choose any of the 24 lessons, but my advice is to record yourself during a Front Splits class, and during a Middle Splits class. On top of giving you personalized feedback, I will also design a stretching plan with exercises and stretches that can help you progress faster to improve your splits, based on the areas that are giving you the most trouble!
Pole Dance | Exotic Pole | Flexibility
The Pole Temple is a dance school dedicated to empowering women of all ages, shapes and levels of fitness.
Founded by Jessica Nielsen with the idea of offering a safe space for women to reveal their inner goddess, The Pole Temple is a place full of respect, confidence, and challenge.
