In this training program you will continue to improve your split going above the 135 degrees that you've gained in the beginner level. Here you will learn a set of new conditioning exercises, ZST's and Supporting exercises to help you keep your newly found flexibility.

Beginner program will take you step by step through a routine that contains specific Warm up and conditioning exercises, proprietary and necessary ZST's to target all the muscles involved in a true front split, paired with special supporting exercises, as well as a cooldown. This program will help get you to the 135 degree True Front Split.

This program will help you master an oversplit! In this True Front Split Advanced training program you will continue to improve your split going above the 180 degrees that you've gained in the intermediate level. Here you will learn a set of new conditioning exercises, ZST's and Supporting exercises to help keep your newly found flexibility.
Beyond 180 Degrees

In this training program you will continue to improve your split going above the 135 degrees that you've gained in the beginner level. Here you will learn a set of new conditioning exercises, ZST's and Supporting exercises to help you keep your newly found flexibility.

This means the movement of the hip in purely sagital plane. No actions in coronal or transverse plane take place. Each of the hip flexors is adressed separately together with other muscle groups, which can restrict hip extension.

Not all hip flexors and their synergists need to be targeted the same way for every possible technique or sport. Some skills require rotation, horizontal abduction or horizontal adduction together with extension. This program targets all of them as a general hip flexors routine.

This 43 minute video addresses all the muscles and actions connected to the gluteals. The Iliotibial Band runs outside the upper leg, with both Gluteus Maximus and Tensor Fasciae Latae pulling on the band. The overplay of glutes/abductors is so great with the ITB, that it is best to address them together. This program is employed to ease iliotibial band syndromes and hip and piriformis syndromes. Many athletes who tried this program have felt quick relief of tension and pain.

34 minute video contains exercises which will gradually increase your hip internal rotation. A very common practice in is to do forced internal rotation hip stretches.Many of which can be very dangerous and don't have a direct transfer into the kicking skill. There is a much faster and safer approach. This approach targets each of the external hip rotators individually. Addressed one by one, and using Zaichik Stretches, the results come very quickly. At the same time, our program strengthens the internal rotators in key positions, so that a kick can be delivered with minimum effort.

Any athlete can become more mobile and agile with increased flexibility of the lower leg muscles and joints. While this applies mostly to skills which involve ground reaction forces, others can benefit as well.

For example martial artists with foot position for kicks (plantar flexion for the roundhouse kick or dorsi flexion for the side kick), dance foot position (dorsi flexion in plie and plantar flexion in pointe), etc.

Many power lifters, olympic lifters and bodybuilders are able to get deeper into the squats and with proper form, as the results of better ankle flexibility.