How A Pole Dancer Discovered the Secret to Achieving Flat Splits Without Wasting Valuable Time Stretching And Risking Injury!
Hey Split Sista!

My name is Jasmine and I'm the owner of The Pole Room, located in Melbourne, Australia. 

For those familiar with my story, you’ll know I found pole at the ripe old age of eighteen.  I was bored of the gym, and never felt I would be good at exercise. But from the start, pole was different. It brought me a joy nothing else had. 

So there I was in my first pole class: a beginner pole student desperately trying to improve my athletic abilities. 

I really wanted to learn all the amazing tricks and combinations we were learning in class; I wanted to advance quickly through the levels and one day perform onstage. 

I had a desire to feel loved and appreciated, and pole allowed me to fulfil that for myself while showcasing my strengths.

"The catch? Most pole tricks required some degree of flexibility and I was not the slightest bit flexible; I couldn't even touch my toes! 

This meant I wasn’t able to perform about half the tricks I was learning in class. 

My Floorwork was bad, my Aerial Invert's were poor, and my Jade Splits? Non-existent.

I felt terrible because my entire class was progressing way faster than me. 

Some of my more ‘flexible’ friends, and those with more ‘natural’ talent, were nailing the tricks that were fast becoming my demon tricks. 

I felt as though I would always be stuck, unable to improve. 

To make matter worse I was stretching most days and dedicating a lot of time towards improving my splits—but I wasn't seeing any results. I felt like a failure.

It had been almost three years and I had plateaued. I was on the verge of quitting pole. But since pole was the only thing I truly loved this realisation left me feeling absolutely helpless.

Then, as if by chance, something amazing happened...

One night I sat in my living room feeling motivated enough to attempt one of my 90 minute stretching sessions. I had googled a number of YouTube splits video and had them there right in front of me. 

I remember thinking that if I could somehow manage to keep this routine up, I would finally hit my flat splits!

By the end of the session I had achieved nothing more than a strained hamstring and a bruised ego. It seemed that the stretches I were doing were either way too advanced, while others I couldn't feel the stretch. 

"Then the light went on: half of the stretches I was trying were either way too advanced for my current level, or weren't relevant to achieving the splits."
To top it off, I didn’t even have a real plan!

The truth was I had stretched the same muscles over and over, but had become completely imbalanced in my hamstrings compared to my quads. 

The stretches I was doing were causing more harm than anything else. 

It was now crystal clear that if I wanted to hit my flat splits I needed to start training with purpose.

With this in mind I learned that half of splits training was stretching the right muscles frequently as well as tracking your journey. 
"Just seeing some progression in my splits would help me build momentum, instead of leaving me feeling disempowered and uninspired."
I started putting together my own stretch sequences and monitoring my own training as a result. 

I shortened my stretch sessions so as to allow my muscles to recover in time for the next one. 

I was also finally targeting the right muscle groups for achieving the splits, and my now-perfect form meant I was getting the most out of each stretch. 

My philosophy had officially become “train smarter, not harder.”

After these changes, I started progressing—fast! 

Suddenly, I was getting deeper and deeper into my splits. Before I knew it, I had hit them! 
"That’s when I fully realised the secret to achieving flat splits was in creating specific stretching sequences, or what I now call 'Stretch Series'." 
I used these same stretching techniques in my own training for years. When I opened The Pole Room I taught my students, and my teachers, the same methods. 

I renamed our flexibility classes 'Splits Intensives', and practised these exact method in each class.

But there was still a problem...

Slowly, I came to realise these 'Stretch Series' didn't necessarily work for everyone. 

There was simply way too much variation in people’s abilities—depending if one is tighter in the hamstrings than say the quadriceps or hip flexors. 

Some of my students were struggling through the sessions, and really not maximising their time or getting the most from their training. 

When I had originally designed my splits sequences I was doing it for myself; when I tried to transfer this to others, it just didn't have the same effect. 

After all, these people weren't me...

Frustrated, I went back to the drawing board and redesigned the whole program from scratch. 

After six months of programming and testing, we created 'Zero to 180°'.

The result was a program with three Levels: 

Beginner, Intermediate and Advanced. 

Each level contains a proven set of stretches appropriate for the different levels. 
"As you advance through each level, the stretches become more difficult—guaranteed to take anyone from beginner through advanced, and into the flat splits." 
The way we can track each person moving through the program is based on the depth of their splits. 

Any areas of weakness an individual may have is also taken into consideration. 

If you have tight hamstrings in comparison to your quadriceps, for example, this would be incorporated this into your personalised stretch routine using our new and improved 'Stretch Series' templates. 
"I’m confident we’ve created an amazing program to teach anyone to hit their flat splits—regardless of age, experience, or athletic ability."

I call this type of programming found in Zero to 180° - Accelerated Accession Training, as the aim is to move up—or ascend—to the next level by reaching a specific depth in your splits.

It's accelerated because you're using the power of focus and only doing stretches that are relevant to you and the end goal. 

In case you were wondering…

Since hitting my own flat splits I’ve competed at both State and National level.

By focusing my training on a program that works for me, I longer waste time and can now complete my stretch sequences within 15 - 30 minutes.

In the end, all of this means I’m now able to spend more time poling and doing what I love — teaching you!

Remember: no matter the degree of muscle tightness, you too can do the flat splits!

Much love, 

Jasmine Zapka
Melbourne, Australia
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