Week 2 Freestyle Fitness Flexibility Challenge!!

This week I’ve decided to focus the challenge on splits. I think we all wants beautiful splits like Grace and I’m nowhere near there yet. But I have come quite far since June with my splits, so I’m pretty happy with them. The exercises included in this challenge I have been doing about 3-4 times a week along with the Easyflexibility programmes.

Despite the focus this week being on the splits, the exercises and stretches will help for a lot of other poses.

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Week 2 Freestyle Fitness Flexibility challenge – FOR FREESTYLE FITNESS STUDENTS AND OPTIMUM MEMBERS ONLY For students to be in with a chance of winning: a 'I bend so I dont break' t-shirt from @aerial_apparel A photoshoot of your choice with @creativemovementphotography And a FREE months membership with Freestyle Fitness or Optimum Martial Arts you need to like and follow all challenge posts (there will only be one per week), do each challenge at least once each week. Although the idea is to do them more frequently in general and improve flexibility long term. I'm not an expert at this but these are some of the exercises and stretches I do when I'm doing an upper body mobility session. I usually spend about an hour but I've try to cut it down to about 20 minutes. On top of these I also do the Easyflexibility exercises and a few more active flexibility exercises that we include in stretch class on Wednesday evenings. Make sure you warm up properly first!!!! I do these as mini circuits but if any of it doesn't make sense then ask in class. Circuit 1 – repeated 3 times. • Pike Lifts x 10 • Pike lift and hold – 15 seconds • Seated pike stretch – 15-30seconds alternating between flat and curved back Circuit 2 – repeated three times on each leg • Leg Lifts x 10 • Alternating between passive and active laying hamstring stretch x 3. Each held for 10seconds. Circuit 3 – repeated three times on each leg. • Lunge extensions x 10 • Laying hip extensions x 10 • Kneeling Lunge – 15-30seconds • Pigeon Pose – 15-30 seconds I then hold a split for 20-40 seconds whilst engaging and relaxing quads – and repeat this 5 times on each side. #splits #progressnotperfection #yogachallenge #easyflexibility #stretching #flexibility #freestylefitness #fitnessat40 #40yearsold #fitat40 #fitnessjourney #roadtofitness #freestylefitnessflexibility #freestylefitnesschallenge

A post shared by Emma Nicholls (@aerial_emma) on Nov 8, 2019 at 3:03am PST

If any of the stretches are to easy to to hard then let me know in class and I will give you some progressions to do.