8-Week Training Block · 2 Days/Week
Prerequisite: Range of Strength Basics

Side splits in particular tend to get forced. People push into the position with nothing holding it together, and either plateau well short of the floor or end up hurt trying to get there.

The pancake is one that most don’t take seriously enough but it’s really a hip and hamstring combo that compliments Side Splits effectively.

This combination is what has led 100s of students to the Van Damme progress they’ve been looking for.

Over 8 weeks training blocks, one day a week, this program builds the strength, control, and range together, so progress actually sticks instead of disappearing the moment you stop drilling it daily.

This program is one part of the Splits Bundle. You can train it as a standalone focus, or combine it with Side Splits and Pancake Splits for a complete overhaul of your lower body range.

Range of Strength Basics as a prerequisite is recommended.