FLEXERSIZE
BEGINNER
SPLITS PROGRAM
FOR ADULT POLE DANCERS & AERIALISTS
Ready to move from
Stuck to Splits
Picture This...
Stepping into your next class with confidence, knowing you’ve finally achieved your front splits — the ultimate symbol of flexibility and freedom.
Imagine effortlessly executing high kicks and splitty tricks, feeling the flow of movement in a strong, flexible body.
I know, until now doing the modified version less flexible version of splits tricks has been your jam… but that’s all about to change!
Get ready for a carefully designed structured program that not only guides you safely and efficiently but also builds the strength needed to support your flexibility!
This isn’t just a dream—it’s a reality for thousands of our members worldwide. Your journey to flexibility is about more than just hitting your Touchdown: it’s about unlocking new levels of self-belief and artistic freedom.
Your flexibility transformation begins here!
Your FLEXPERT
Eley May
Hi there! You’re about to begin a journey that will not only unlock your splits but also spark a profound transformation.
With my deep passion for movement—rooted in Rhythmic Gymnastics, Professional Dance, and International Figure Competitions—I’m here to guide you safely and confidently toward your flexy goals.
After overcoming my own struggles with overstretching and injuries, I discovered a better way of training by focusing on strengthening my body through its full range of motion.
This led to the creation of the Flexersize Method, a blend of powerful techniques that enhance flexibility while building the strength to support it.
For me, the true magic lies in watching my Flexersizers worldwide experience their own transformations, lighting up with newfound flexibility and belief in their potential.
I’m here to educate, empower & cheer you on as you reach your splits and beyond.
Ready to become your very own Splitspiration?
Let’s start this incredible journey together!
Meet Shay
“Before joining Flexerszie I thought a flat split would be years away for someone as ‘inflexible’ or injured as me (I was recovering from an injured hammy… yes from a bad split!).
After a few months of easing myself into the programs, I could now attempt split style moves again aerially, and not focus on the fear of snapping my hammy again.
In March I decided to fully commit to the program and truly surprised myself by reaching my touchdown at the end of April!
I used to feel so disheartened when I’d go to my advanced pole classes but my lack of flexibility held me back from even trying so many of the skills.
I now have so much more confidence in myself, mentally and physically plus so much more knowledge on why a movement is important, what muscles are being used, and how to complete the movement safely.
It sounds Cliché but I literally feel like I can do anything I put my mind to now”
PROGRAM DETAILS
Level: Beginner – Intermediate
Weekly time commitment:
* 3 x Weekly 45-60 Min focused training sessions
* Plus Daily 10 minute movement flow
Program Length:
Recommended 2 -4 Months
or until you’ve achieved your desired result
Does this sound like you?
♥ You’re making time to stretch but seeing slow to no progress & feeling like maybe splits are off the cards for you
♥ You’ve done the all or nothing approach
♥ You save countless splits drills on instagram hoping this will be the one that unlocks your Touchdown
♥ Confused about the best combination of techniques to use to achieve splits mastery
♥ You’re scared to push too far because you’ve injured yourself in the past from over stretching
♥ You see exciting splits tricks in class but talk yourself out of even trying them because you believe you’re “not flexible enough”
Are you ready to?
♥ Save yourself time and confusion by following a proven framework that works!
♥ Access a whole new level of belief in yourself and your flexibility potential!
♥ Dance more freely with a flexible body that works WITH you rather than against you
♥ Become a flexible and strong mover who believes their body is capable of so much more than you once imagined!
Sneak Peak
FREQUENTLY ASKED QUESTIONS
WHAT YOU’LL NEED FOR THE BEGINNER FRONT SPLITS PROGRAM
3 X YOGA BOXES
YOGA MAT (OPTIONAL)
WOODEN DOWEL/BROOM STICK/MOP – ANYTHING WITH A STICK ATTACHED TO IT
FOAM ROLLER
SOCKS OR 2X SWEAT TOWELS
SLIPPERY SURFACE EG. WOOD OR TILES
THERABAND (OPTIONAL)
WEEKLY BREAKDOWN
WEEK 1
BACK TO BASICS
WEEK 2
IT’S ALL IN THE HIPS
WEEK 3
HAPPY HAMSTRINGS
WEEK 4
HARDCORE
WEEK 5
JUST BREATHE
WEEK 6
LINE IT UP
WHAT’S INCLUDED?
Tutorials: 6 x 35 – 75 minute pre recorded videos that you will gain access to weekly from the day you sign up until you have all 6 videos which you get to keep FOR EVER!
Visual Follow along PDF: As an added visual tool, we have included a PDF document of the specific movements we taught you from each specific video. You can access this under each respective video.
‘Choose your own Adventure’ Program Template: At the end of the program we teach you how to drop and drag different exercises from the content in the videos so you design training sessions that suit your specific body and work/life schedule. You can access this under the 6th and final video of this program.
Support: Once you are signed up to our program, you’ll have access to us every step of the way via our online private Facebook community where you can ask questions, share wins (big and small) and be inspired by other Flexersizers all over the world.
TOUCHDOWN TSHIRT: As a super fun way to celebrate your massive TOUCHDOWN when ever you achieve it, we will send you one of our super cute cropped TOUCHDOWN TSHIRT’S! *T&Cs Apply
PROGRAM DETAILS
If I sign up today, do I have to start the program now? Or can I start when ever I am ready?
We understand life can get busy so we have set the program out so you can start when ever you are ready. Once you sign up, the program will be drip fed to you (as each program is structured differently, please see each specific page for clear info on the program length/layout) Once you have received all of the content of your chosen program, it is yours to keep and use forever so there is no rush to get started or finished.
Are your programs suitable for kids?
Our current programs are recommended for members 16 years and above.
As our programs are focussed on deeply educating our members on their bodies we spend a lot of time explaining how and why everything works so that they can become much more aware movers. Depending on how your child (16 years and over) learns, this may or may not be an appropriate tool for them.
WHICH PROGRAM IS RIGHT FOR ME?
I’m a complete beginner and not very flexible, which program would you recommend to me?
All of our programs are super educational, which means we spend lots of time explaining to you how to approach each movement in as much detail as possible. Depending on what your flexibility goals are, you can check out any of the following programs which are all aimed at complete beginner - Intermediate level movers. We have plenty of regressions and progressions to suit your needs in each program which means as you become more flexible and stronger you will be able to level up your training as required.
1: Beginner Splits Program
2. Pancakes Program
3: Back Bending for all Program
4: Middle Splits program
I already have my front splits TOUCHDOWN but it’s not very square what program do you recommend out of the beginner and advanced front splits programs?
We advise all of our member to really solidify their true square splits before moving on to the advanced program. The reason for this is that when we move into deeper range of motion in the advanced splits program, if there are compensation patterns there may be risk of overuse/ underuse of areas and increase your risk of injury. We love the mantra - ‘Feed your inner beginner’ if you feel like there are missing foundations in your splits training then the beginner option will be a great way to go back to basics for a stronger body in the future
I recently injured my hamstrings, is it ok for me to join one of the splits programs?
This is a pretty broad question as there are a number of different hamstring injuries that may require a rest from stretching. A very common hamstring issue that can be irritated by stretching is Proximal Hamstring Tendinopathy. Our advice is to seek appropriate direction from an alien health professional who should take you through a full rehabilitation program and give you the all clear to begin stretching again. If you’d like more detailed explanation of why we advise full recovery before moving into more advance splits stretching, please read this blog by our good friend Simone, AKA: The Pole Physio
Injury Spotlight - Proximal Hamstring Tendinopathy
If you have been given the all clear to begin your stretching training again, our programs will be an amazing tool for you with a huge focus on building full body strength to balance out any weaknesses and miss alignment which will help you continue to take the load off the hamstrings and stretch much more safely, to keep you injury free going forwards.
My hamstrings are really tight, which program do you recommend?
All of our programs are designed to help you build more balance and freedom in your entire body. This is because the body is one whole unit, when one area is tight, it’s very likely that there are weaknesses and imbalance in other areas of the body too. The hamstrings sadly, tend to be the scape goat for these areas but as mentioned aren’t always to blame.
We suggest if you have very tight hamstrings to check out any of the following programs as all have beginner regressions to suit your needs and will really help you start to build mobility, strength, stability and flexibility throughout to take the load off your hamstrings once and for all.
1: Beginner Splits Program
2. Pancakes Program
3: Back Bending for all Program
My Hip flexors are really tight, what program will be the most useful to me?
We recommend our Back Bending For all and Beginner Front splits programs for tight hip flexors. Both have a big emphasis on hip extension and gluteus’Hamstrings engagement which will take the load our of your hips and lower back. WIN! Click below to check them out
1: Beginner Splits Program
2: Back Bending for all Program
For more info on why your hip flexors might be tight, check out our insightful blog around the connection between the Jaw and the Hips and try out a follow along video which may just help your hips relax over time.
BLOG POST: Why Clenching Your Jaw Might Be Locking Up Your Hips?
PRODUCT RECOMMENDATIONS
WHERE DO I BUY A THERABAND?
There are a number of places you can find Theraband. If you ask your Physio or any Allied health professional they generally how it as a resource and many have option to buy a single band.
If you’d prefer to purchase Theraband online, check out the following links to place your order. *Please note: when choosing your band strength, we advise that you start light and build up slowly over time.
https://www.pharmacyonline.com.au/brands/theraband
https://www.physiosupplies.eu/brands/thera-band/thera-band-5-5-meter
Please read below for all info about Theraband as shown by www.pharmacyonline.com.au and use responsibly.
Ingredients/Material Natural rubber latex.
Directions For Use
- Use the band prescribed by your physician or therapist for the prescribed sets and repetitions. Rest between sets.
- For beginners, perform the exercises without the band until you are comfortable, then add resistance. Begin with 8 to 10 exercises that target major muscle groups.
- Exercise with the color band that was prescribed for you, or with a color that allows you to complete 2 to 3 sets of 10 to 15 repetitions with mild fatigue on the last set.
- Progress to the next color band when you are able to easily complete the 3 sets of 10 to 15 repetitions.
- Caring for Your Resistance Band
- Always examine the resistance band before use for small nicks, tears, or punctures that may cause the band to break. If you find any flaws, discard the product and replace before performing any exercises.
- Store all resistance bands out of direct sunlight and away from extreme temperatures.
- After use in chlorinated water, rinse the bands or tubing with tap water and dry flat.
- If the bands or tubing becomes sticky, clean with mild soap and water, dry flat, and then dust with talcum powder.
- Warnings and Disclaimers
- Always consult your physician before beginning an exercise program
- Can cause serious injury when not used properly
- Avoid exercises that involve stretching the Thera-Band resistance bands in such a fashion that they may snap toward the head and cause injury to the head or eyes. If these types of exercises are prescribed, protective eyeware should be worn.
- Thera-Band resistance bands are not toys; consult a physician before allowing children to exercise.
- If you experience sharp pain, shortness of breath, dizziness or lightheadedness with any of these exercises, stop immediately and contact your healthcare provider.
- As with any exercise program, muscle soreness may be experienced over the first few days. If your pain should persist for more than 3 or 4 days, consult your physician or therapist. Do not exercise while experiencing pain.
- Be sure the resistance band is securely anchored to a sturdy object or attachment before using.
- Do not overstretch the resistance band by more than 3 times its resting length. Example: a 12” (30 cm) band should not be stretched to more than 36” (90 cm) total length.
- Protect the Thera-Band resistance band by keeping it away from sharp objects. Remove rings from the fingers before using the resistance bands or tubing. Be aware of long, sharp fingernails.
WHERE DO I BUY YOGA BOXES?
If you’re looking for a cheap easy option you can head to your local KMART which generally sells them for apps &5.5 AUD per piece.
https://www.kmart.com.au/product/yoga-block-and-strap/698305
Otherwise most sports stores, fitness apparel stores like Lulu Lemon and Lorna Jane generally stock yoga boxes as well.
America: https://www.walmart.com/ip/Calm-Yoga-Blocks-Set-of-2/55111267
HOW DO I TIE MY THERABAND?
To learn how to cut and or tie your Theraband, please follow the link below for an instructional video.
Can't access the above video?? Make sure you're signed in to your account, or are signed up to view our Free Resources HERE!
TECH INFO
WHAT IS ERROR 524?
Error 524 can be caused from an increase in traffic to the site, which may bog down the load speed from time to time. Which means... our FLEXY FAM has grown tremendously, which is amazing! We are in the process of upgrading our back end to be able to serve you with no interruptions.
However, if you do come across Error 524, and can not login to the site or your account, please try and refresh the page, or exit, and attempt again. We are so sorry for the inconvenience and would love to get this sorted for you as soon as possible. If you are still unable to access your account, please notify us via email at [email protected]
Emails will be responded to within work hours Monday to Friday 7am - 5pm and urgent matters will be addressed between 9am - 1pm on Saturdays.
I can’t login to my account, can you help me?
We’d love to help, before reaching out to us via email at [email protected], be sure to try a password reset. If this doesn’t work for you, we are so happy to sort it out from our end, it’s usually a little spelling error in your sign up email and a super easy fix 🙂
Where do I access my programs?
Once you have signed up to a Flexerisze Online program, you can sign into your account at the Login tab at the top of your screen or on mobile, in the drop down panel. Once logged in your account info will pop up. Click ‘My Subscriptions’ and you’ll be takes to your access page where you can chose from any of the programs you are currently signed up to as well as our free resources.
I’m trying to sign up but can’t find where to enter my coupon code?
This is a very common question! We have updated the coupon section to make it a little easier to find, with a Flexersize Green button.
You can enter your coupon code at the bottom of the sign up page, just above ‘PAYMENT METHOD’. Be sure to click the green button ‘Have a coupon?’ And enter your coupon code there before entering your payment details and ticking the T&Cs boxes. Be sure to use the correct spelling and CAPITALS if applicable as it is case sensitive.
Here's a visual to look out for on the sign up page...
