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SPLITS PROGRAM
SPLITS MADE SIMPLE FOR ADULTS
No pain. No guesswork. Just press play.
- 8-week program with a simple day-by-day plan
- 10-45 minute follow along video routines
- Beginner-friendly... even if you're stiff
- Train pancakes, front & middle splits, and standing splits
- Build a rock-solid core with my signature Core Blasters
- Balance your hips, relieve tightness, and improve mobility
Correct Muscle Imbalances
and connect with your body
Learn 360 Breathing
to improve core function
Improve Your Mobility
and master the Splits
GOT TIGHT HIPS? A CRANKY BACK?
The Splits Program is perfect if you:
- Feel like your hamstrings & hips are made of concrete
- Have a stiff spine or nagging lower-back pain
- Keep stretching but still feel tight (hello, muscle imbalances)
- Want simple follow-along routines without guessing what to do
- Want to finally make progress with your hip mobility
- Balance your hips, relieve tightness, and improve mobility
THE PROOF IS IN THE PROGRESS
It's Never Too Late to Improve Your Hip Mobility
INSIDE THE SPLITS PROGRAM
The Splits Program is an 8-week follow-along system designed to relieve tight hips, restore balance, and build lasting mobility ... even if you don't care about learning the splits.
💥 12 Core Blaster Routines to fix imbalances
💥 13 Mobility Routines for hips, hamstrings & spine
💥 Simple day-by-day plan (no hunting or guessing)
💥 A BONUS UNIT to help you learn Standing Splits
LEARN THE SPLITS IN MIDLIFE (PROOF!)
I never would have imagined learning the splits in my forties with my painfully imbalanced body, but I did … and so can YOU!
My method isn’t conventional. Why? Because I tried that!
My first attempt to force the splits caused bilateral proximal hamstring tears. I asked myself, “WHY is this happening?”.
The answer was muscle imbalances, which led me to create my own method to overcome pain & limitations and safely learn the splits.
When I started working on the splits in 2016, I took all the enjoyment out of the process by trying to rush and force outcomes. To master the splits safely, you must first correct imbalances. This is the prerequisite for mobility training. And it all starts with core training.
By connecting with and strengthening your deep core muscle, the transverse abs (TVA), you will improve stability and reduce pain. During the first unit of the Splits Program, you will learn to engage your TVA for optimal strength and balance ... all while shrinking your waistline!
WHERE TO BEGIN? RIGHT HERE!
- 8-week program with flexible schedules (2 to 6 days/week ... you choose)
- Step-by-step guidance to strengthen your core & improve mobility
- Follow-along training routines (10–45 min). Just press play!
- SPITS ARE OPTIONAL. Focus purely on core & mobility work if you prefer.
- Progressions for pancakes and splits (middle & front).
- BONUS UNIT: 45-Minute Standing Splits routine
- Modifications for beginners & sensitive joints.
- Clear expert instructions & programming
WHAT YOU'LL GET FROM THIS PROGRAM
Stronger hips, glutes & core (goodbye imbalances)
Better breathing mechanics (360 breathing) for full-body support & alignment
More open hamstrings, hip flexors & adductors
Thoracic mobility for better posture & less neck/back pain
Relief from nagging low-back tension
Release stubborn hip tightness that keeps coming back
Build toward front & middle splits at your own pace.
THE SPLITS PROGRAM is an 8-week home-training program divided into three units.
Mobility vs. Flexibility
Why Your Breathing Might Be Sabotaging Your Splits (And Life)
Why TVA Strengthening is Crucial for Splits
5-Minute Hip Extension Routine for Front Splits
10-Minute Pelvic Floor Relaxation Routine
5 Core Blaster Routines
20-Minute Thoracic Spine Mobility Routine
2-Week Easy-To-Follow Training Plan
How to Grease the Neurological Groove
3 Core Blaster Routines
35-Minute Middle Splits Routine
40-Minute Front Splits Routine
10-Minute Hip Mobility Routine for Better Sex
3-Week Easy-To-Follow Training Plan
Improve End Range Hip Extension
4 Core Blaster Routines
45-Minute Middle Splits Routine to Unlock Tight Inner Thighs
14-Minute Front Splits Routine
5-Minute Middle Splits Routine
40 Minute Pancake Routine
28-Minute Hamstring & QL Opening Routine
40-Minute Hip Flexor & Quad Opening Routine
3-Week Easy-To-Follow Training Plan
Equipment Required:
2 x 4” Yoga Blocks
Swiss Ball (I'm 5'6" tall and use a 65 cm ball)
Yoga strap, band, or towel
Glide discs
Long Foam Roller
Light dumbbells
Yoga mat or knee cushions
Stool or bench
**You can get the exact same equipment that I purchased in my amazon influencer store here
Ready to split like a pro?
Sign up below
Commit 20-40 min at least 2 days a week
Get stronger, move better, and master the Splits!
Get lifetime access to the Splits Program!
FAQS
Is this for both men and women?
Yes!
Is this program suitable for beginners?
Absolutely. The Splits Program is designed for adults of all levels … especially beginners. You’ll start by building strength, stability, and body awareness through my Core Blaster routines before working into deeper mobility. Every follow-along video includes cues and modifications so you can progress safely, even if you feel stiff right now.
Is this program also included in the Strength Academy?
Yes! This program is available inside the Strength Academy, along with all of my other programs, challenges, and live coaching sessions.
When you join the Strength Academy, you’ll get full access to this program and every other course I’ve created … as long as you’re a member.
Prefer lifetime access? You can purchase the Splits Program separately and own it forever.
How do I access it once I purchase it? I can't log in, HELP!
You have immediate access upon purchase. Please log into https://www.drsarasolomon.com/my-account/ with your login credentials (username and password). This will bring you to the dashboard where you will see the Splits Program. Click to access the program content. If you have any issues logging in, please email login@drsarasolomon.com.
DON'T LET STIFFNESS HOLD YOU BACK
Mobility isn’t about being ‘naturally flexible.’ It’s about fixing imbalances so you can move better. You don’t need hours of stretching. You just need the right plan and consistency ... and that’s exactly what this program gives you.
MEET YOUR COACH
Hey, I’m Dr. Sara Solomon – Nervous System & Movement Nerd
I don’t just study this stuff… I live it.
I’ve been where you are… frustrated, stiff, in pain, and wondering if I’d ever feel strong or capable again. Spoiler: I did. And you can too.
Today, I’m in my late forties moving better than I ever did in my twenties… and I’ve helped thousands do the same.
Professional Credentials:
B.Sc in Physical Therapy (McGill University)
DMD (McGill Faculty of Dentistry)
CES Pregnancy and Postpartum Corrective Exercise Specialist
Certified Strongfit Coach
Pilates Mat Level 1 Instructor
Crossfit L1 Trainer (2016-2021)
Buddy Lee Jump Ropes Level 2 Instructor
NASM Fitness Nutrition Specialist
Mad Dogg Spinning Instructor
ACE Personal Trainer
WBFF Pro Fitness Model
SWIPE >>>