Custom Flexibility Vanessa

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Custom Workout

Before providing you with the precise list of exercise I need you to film help me find out a bit more about you!

Don’t worry. These questions are only to give me a very general idea of where you think you are currently at. On the next page you will see the exercises you need to film and upload for me to create your customized flexibility workout.

Dashboard | Custom Flexibility Workout

I’ve created 2 workouts for you.
– Front Splits, Shoulders & Back
-Middle Splits

Alternate them each day for up to 6 days per week.

Avoid skipping exercises.
DO NOT EVER SKIP THE BACK WARM UP

FRONT SPLIT WORKOUT

Hamstring Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Walking Pike 30sec		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Standing 1 Legged Pike Stretch - Assisted 40sec each side		Lock both of your knees and keep them locked at all times. Make sure both of your feet point towards the front but do not place them on the same exact line. Keep your hips and shoulders perfectly squared and parallel to the floor.
	Standing 1 Legged Pike Table 20sec each side		Place your weight equally between both feet. Lock both of your knees and keep them locked at all times. Keep your hips and shoulders perfectly squared and parallel to the floor.
	Laying 1 Legged Hamstring Stretch - with Elastic 10x each side		Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high. Fully lock the knee in each rep and flex your foot. Keep your back straight and work on locking your opposite knee.
	Laying 1 Legged Hamstring Stretch - Hold with Elastic 30sec each side		Keep your hips parallel to the floor and squared with your shoulders. Lock your extended knee fully and make sure it points towards the ceiling. With every exhale slide into a deeper stretch.
	Runners Stretch 40sec each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
	Runners Stretch Pulses 10x each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.

Front Split Stretches

Demo	Exercise	Reps/Sets	How to/Cues
	Prep for Half Split 30sec each side		Place your hips on top of the back knee and keep them squared with your shoulders at all times. With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
	Half Split 40sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel. Keep your shoulders low and squared with your hips.
	Half Split Back Knee Bent Against the Wall 30sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side. Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed for comfort and place your knee on something soft like a thick mat or or a pillow.
	Half Split Reps 10x each side		"As you release tension from your back knee push your hips down and into a posterior pelvic tilt. When you lock the knee back up fight to keep your hips low and to hold the posterior pelvic tilt. In an ideal world your hips would not move as you extend the knee." Go slow and stay in full control as you place the knee back on the floor. Do not smash your knee into the ground. Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out.
	Front Split Back Knee Bent in Corner 30sec each side

Back Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Hamstring Bridge 10x		Push your heels into the floor raising your hips and entire back. Keep your knees stable and in a constant distance from each other. In the top position create a straight line from your neck all the way to your knees. Do not arch.
	Bent Knee Windshield Wiper 5x each side		Bring your heels as close to your glutes as possible. Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side. Exhale as you lower your legs and do not forcefully push them down.
	Half Snow Angel 5x each side		Keep your knees on the floor and connected with each other throughout the entire duration of the exercise. Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor. Do not allow your hips to drop back or your immobile arm to move.
	Cat n Cow 10x		Focus on mobilizing your entire spine from the neck all the way to your hips. As you round your back push your hands into the floor and away from you to further round your back. Imagine pulling the floor towards your knees to support your back for a deeper arch.

Back Stretches

Demo	Exercise	Reps/Sets	How to/Cues
	Shoulder Opener on Knees - Chin on Chest 30sec
	Shoulder Opener on Knees 30sec		Lock your elbows and slightly depress your shoulders. Place your knees far enough so they are behind the hips and not right underneath them. Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch.
	Active Sphinx 10x		Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor. With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs. Keep your shoulders low and squeeze your shoulder blades behind your back.
	Cobra - Reps 10x		Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged. One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning. Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible.
	Cobra Side to Side 5x each side
	Half Split Back Knee Bent - Arched Wall Tap 10x each side
	Straight Lift 10x		Isolate the movement into the hands moving upwards only. Relax your arms back to the floor between each repetition. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.

MIDDLE SPLIT WORKOUT

Hamstring Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Standing Pike Stretch - Assisted 40sec each side		Push the bottom of your knees towards the back to make sure they are fully locked. Your feet should be in contact and parallel to the floor. Slide into a slightly deeper stretch every time you exhale.
	Standing Pike Step - Assisted 10x each leg		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Runners Stretch 40sec each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
	Side Runners Stretch 40sec each side		Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes. Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor.
	Runners Stretch Table 10sec each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
	Runners Stretch Wave 10x each side		Squeeze your belly button towards your toes. Let your hands guide the movement. Arch your back as you come up. Place your hips on top of your back knee.

MIDDLE Split Stretches

Demo	Exercise	Reps/Sets	How to/Cues
	Lotus Wave Combi 10 waves & 20sec each side		After the initial waves extend one leg out towards the side and lean towards it. Push your bottom armpit towards the front. Aim to keep your hips parallel and both seat bones on the floor.
	Deep Plie - Chest to Wall 10x		Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet. Push your hips towards the wall and your knees away. Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
	Half Middle Split 10x each side		Push your opposite hip down towards the heel of the standing foot. Move sideways only. Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
	Hip Opener 10x each side		Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
	Middle Split Slide 7x each side		Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent. Stay in line as you push your leg towards the side and bring your hips down. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
	Frog 40sec		Keep your upper body straight and parallel to the floor. Point your feet and keep both knees 90 degrees bent. With every exhale slide into a deeper stretch.
	Frog - PNF 3 set of 5sec engage & 8sec stretch		Place both knees and your hips in 1 precise line. There should be rarely any visual movement during the engagement part of the exercise. Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles.
	Widest Pancake 40sec		Externally rotate your legs so your knees point towards the ceiling. Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Aim with your belly button towards the floor in front of you and not with your nose.
	Widest Pancake - Elastic behind the Back 30sec		Externally rotate your legs so your knees point towards the ceiling. Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Aim with your belly button towards the floor in front of you and not with your nose.
	Middle Split 30sec		Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head. Keep your upper body straight and parallel to the floor. Slide into a slightly deeper stretch every time you exhale.
	Middle Split on Back against Wall with Elastic 40sec		Place your heels, the bottom of your knees and your seat bones against the wall. Keep your back straight and relax your head on the floor. Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale.
	Straight to Middle Split 8x		Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips. Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt. Fully lock your knees.
	Prep for Swimmer to Elbows - Elevated Glutes on 2 Blocks 6x		Begin each descent by flipping your hips into an anterior pelvic tilt and arching the lower back. Try to keep your belly button close to the floor for as long as possible on the way back up to further enhance your anterior pelvic tilt. Lock your knees and externally rotate your legs. Your big toes should not touch the floor.