A 5-phase, skill-plus-strength system that earns your front split — without forcing, without pain, without risking your tendons. 15 modules. 15 tools. One clear path.
Built by AliyseCiana · Evidence-based, tendon-safe protocol
5Phase System
Tendon-safe rules
Pain ≤ 3/10. Built-in deloads. Flare protocol.
Active control · Earn the range · Tempo & breath · Micro-progression · Tendon-safe · Floor — confidently ·
Active control · Earn the range · Tempo & breath · Micro-progression · Tendon-safe · Floor — confidently ·
The real problem
The reason you're still stuck has nothing to do with effort.
You've watched the YouTube tutorials. Downloaded the stretching apps. Maybe forced yourself into painful holds while everyone on Instagram seemed to slide effortlessly into their splits.
And after all that… you're still stuck at the same depth. Still stiff. Still frustrated. So you arrived at the most painful conclusion: "I'm just not flexible enough for this."
But here's what nobody told you. The problem was never your muscles, your age, or your genetics. It was the approach. Your nervous system is the gatekeeper. It decides how much range your body is allowed to use — and without earning its trust through active control and proper progression, no amount of passive stretching will get you to the floor.
"You weren't failing. The method was failing you."
Active control · tempo · breath
A different approach
What happens when you earn the range.
Not forcing. Not gritting your teeth through painful holds. Not hoping your tendons survive the process. Instead, you systematically train your nervous system to trust the range — building active control and micro-strength at every depth before moving deeper.
Tempo-controlled drills, breath-based end-range work, and measurable micro-progressions earn every centimetre — safely and permanently.
It's the difference between forcing a locked door and building the key.
The Method
5 phases to your front split. Structured. Safe. Permanent.
A path that respects your body's timeline — and rewards the depth you earn at every step.
01
Phase 01
Foundation & Orientation
Weeks 1–2
Set your baseline measurements, learn the tendon-safety rules, and lock in the 8-minute warm-up habit. No depth chasing — just smart setup.
02
Phase 02
Active Control & Micro-Strength
Weeks 3–5
Build strength at your end-range with tempo-controlled drills. Hip hinges, active leg raises, and supported isometrics turn passive flexibility into usable, safe positions.
03
Phase 03
Graduated Range Expansion
Weeks 6–8
Systematically push depth using micro-increments and active rep sequences. Measure your gap score weekly — earn 5–10% reduction each week, never force it.
04
Phase 04
Consolidation & Self-Regulation
Weeks 9–10
Lock in your gains with 15-minute micro-sessions and smart load management. Learn the controlled hold technique and relapse prevention protocols.
05
Phase 05
Mastery — Full Front Split
Week 11+
Test and achieve your full front split with the structured 3-stage protocol. Explore weighted splits, moving entries, and elevated variations.
Meet your coach
Hi, I'm AliyseCiana — and I built this for the body you actually have.
After years of watching well-meaning programs leave students injured or stuck, I built the Tendon-Safe System: an evidence-based, phase-by-phase path that respects your nervous system, your tendons, and your real-life schedule.
5+Years experience
15Evidence-based tools
0Forced reps
My promise is simple: I'll never tell you to push through pain. I'll teach you to earn the range your body wants to give you — and then keep it.
— AliyseCiana
Tendon-Safe Promise
Safety, built into every phase.
Every module follows strict pain-threshold rules and recovery protocols. The course earns your range — it never forces it.
Pain ≤ 3/10 rule
Stay at or below 3 out of 10 during any exercise. The body should never have to scream for permission.
24-hour soreness check
If soreness rises the next day, the system tells you exactly how to adjust — no guessing, no pushing through.
Built-in deload weeks
Programmed rest isn't optional. Every phase includes deloads so tendons can rebuild stronger than before.
3-minute Sunday check
A short weekly self-audit — gap score, sleep, soreness — so you never overtrain and never plateau silently.
"I'd been stuck six inches off the floor for two years. Phase 2 alone — the active control work — unlocked depth I'd been forcing for nothing. The pain rule changed everything."
SM
Sofia M.
Dancer · Lisbon
★★★★★
"Three previous 30-day splits programs left me limping. Eight weeks in with AliyseCiana's system, and I'm in a calm, controlled split — zero pain, zero tendon flare-ups."
JK
Julia K.
Yoga teacher · Berlin
★★★★★
"The gap score planner alone is worth ten times the price. Watching the numbers shrink each week — without ever forcing — was the proof I needed that the method works."
AR
Alana R.
Pole athlete · Toronto
★★★★★
"I'm 41 and was sure my window had closed. Twelve weeks later I'm in my first full front split. The tempo and breath cues completely rewired how I approach end-range."
EM
Elena M.
Mom of two · Madrid
★★★★★
"As a physio I was skeptical. Then I saw the load-management rules and the flare protocol. This is one of the cleanest, most responsible flexibility programs I've ever read."
DP
Dr. Diana P.
Physiotherapist
★★★★★
"15 minutes a day. That's it. The micro-sessions fit into my mornings between meetings, and I'm deeper in my split than I was at 22."
LB
Leïla B.
Engineer · Paris
FAQ
Got questions? Here are the most common ones.
Still unsure? We've answered the most common questions below.
Do I need to be flexible already to start this?
No. Phase 1 starts at your baseline — wherever it is. The whole point of the Tendon-Safe System is to meet your body where it actually is and build from there.
How much time does each session take?
15–25 minutes, three to four times a week. Phase 4 introduces 15-minute micro-sessions so the practice fits into busy weeks without losing momentum.
I've tried splits programs before and got injured. Is this different?
Yes. Most programs only train passive range. This system builds active control and strength at every depth first, with strict pain-threshold rules and a built-in flare protocol. You're never asked to push through pain.
How long until I get my full front split?
Most students reach the floor between weeks 10 and 16, depending on starting point and consistency. Progress is measured weekly with the gap-score tool — so you always know exactly where you are.
Do I need any equipment?
A mat and two yoga blocks (or thick books) are enough. Optional: a resistance band for Phase 2. No gym, no fancy gear.
What if I hit a plateau?
The system has a built-in plateau protocol. If your gap score stalls for two weeks, the program walks you through deload, tempo shifts, and a structured retest — so you always have a next move.
Can I go at my own pace?
Absolutely. Lifetime access means you choose the cadence. The phases are designed to be honored, not rushed — and each one has clear "ready to advance" checkpoints.
What exactly do I get?
15 modules of video coaching, 15 printable PDF tools, the 8-minute warm-up protocol, tempo and breath cues, the gap-score planner, the flare action protocol, and a lifetime account — full list above.
One clear path
Ready to earn your front split?
5 phases. 15 modules. 15 tools. One tendon-safe path to the floor.
