WANT TO KNOW

HOW TO DO 

THE FRONT SPLITS!?

And finally achieve TOUCHDOWN?

HOW DOES IT WORK?

This educational program has been designed to break down the absolute foundation movements and concepts we believe you need to refine your front splits. Our main aim is to empower you to build the confidence you need to finally achieve that TOUCHDOWN. We do this by taking out the guess work and giving you a framework that works! If you’re finally ready for a structured approach where you’ll be supported every step of the way, then this program is an incredible tool for you!

BEGINNER FRONT SPLITS RESULTS BEGINNER FRONT SPLITS RESULTS BEGINNER FRONT SPLITS RESULTS BEGINNER FRONT SPLITS RESULTS BEGINNER FRONT SPLITS RESULTS 

BEGINNER FRONT SPLITS RESULTS BEGINNER FRONT SPLITS RESULTS BEGINNER FRONT SPLITS RESULTS BEGINNER FRONT SPLITS RESULTS BEGINNER FRONT SPLITS RESULTS 

PROGRAM LOVE

“Hands in the air to celebrate the end of the Flexerisze Online ‘Beginner Splits Program’! Bottom pic was before I started the program and top pic is at the end. It may look very similar but there’s a massive difference in both of these. Since I injured this leg which i considered my ‘good side’ I’ve neglected it and it’s become a dead leg which I didn’t care for anymore.

Fast forward to now, I’ve built up more strength and stability in my legs to be able to hold both arms up which is a huge achievement for me. I was soooo scared of loading it too much and snapping it again. Doing this program was MAGICAL! I’m pretty sure I’m much lower than I was before I injured it, and that say’s something 🙂 Big thank you to Eley, Goddess of all things stretch for educating me and helping me trust my body again <3 “

Carey

I always considered myself ‘not flexible’ for a dancer, and prior to meeting Eley I was confirming my own beliefs by repeatedly making really slow splits progress then getting injured and regressing.

My first encounter with Flexersize was at a splits workshop at the end of 2018. It was the first time I’d really seen strength being taught in a flexibility class and for me that was the breakthrough that finally shifted my splits. 

Eley’s movement anatomy knowledge is incredible. She has such a precise eye for alignment and can help you make major progress just be cueing you to make micro-shifts in your technique. Flexersize always brings new and challenging exercises that show my body support, strength and length. Even though I’ve been a Flexersizer for 2 years now, I still learn something new and have those Aha! moments every single class. 

Since meeting Eley I’ve had a major mental shift in what I believe my body is capable of. I have not only hit my front splits touchdown on both sides, but also started to work on my middles, my bridge, and my oversplits!”

Sophie

I have never been ‘flexible’. I always thought that I just wasn’t, and that was that. I had suffered injuries to my hamstrings in the past and was frustrated by the immobility and pain I had from these old injuries. 

Working with Eley has taught me that most of my old assumptions about flexibility were wrong. This includes not only my own beliefs around my ability to be flexible, but also my beliefs around the best ways to gain flexibility. Through working with Flexersize I have learnt to listen to my body, and have constantly been surprised at what my body is capable of when I do. 

I now feel confident in my ability to continue training my flexibility, and proud of how far I have come. I got my first-ever flat split last year – even as a kid, I had never been that flexible. My newfound mobility also feels strong and safe, something that I had never felt when attempting to train it in the past. Eley’s knowledgeability, insightfulness, and ingenuity mean that her programs are engaging and wonderfully tailored. I could not recommend her more highly!”

Emily

Before joining the online beginner front splits program in November 2019, I thought a flat split would be years away for someone as ‘not flexible’ or injured as me (I was recovering from an injured hammy… yes from a bad split!).

I firstly joined the program with the intention to take it easy and focus on rehabilitation style movements, to regain the strength and confidence in myself after my injury. After 3 months of slowly 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 weekly sessions, homework and daily warmups, and truly surprised myself by reaching my touchdown at the end of Apri 2020l. 

I now have so much more confidence in myself, mentally and physically! Flexersize has taught me invaluable movement cues and techniques that I use for my front splits, back bends, warmups and aerial activities. I have so much more knowledge on why a movement is important, what muscles are being used, and how to complete the movement safely. Eley is truly amazing- she not only shares her knowledge and skills to help you succeed, but is committed to supporting you through your journey as you achieve your goals!”

Shay

“March 23rd 2020 – April 26th 2020!!  In December 2019 I became a bit overzealous with stretching and injured my right hamstring. I thought my splits were doomed for good! I have been whopping my hamstring into shape for the past month with the Flexersize front splits program as well as stretch classes at my studio. I honestly wanted to cry when my right calf touched the floor becauseI thought i would never be able to do the splits again. There is still a long way to go but I am very proud of myself” <3

Amy

“I’m honestly still over the moon!! At the start of this year I couldn’t even touch my toes, this program was literally life changing and I definitely couldn’t have done it without Flexersize!!”

Marina

“OMG I’VE BEEN DREAMING OF THIS TOUCHDOWN MOMENT FOR LITERALLY YEARS <3 But never been shown the correct movements and amazing stretches!!! I COULD KISS YOU!!! Ha ha”

Lauren

“Thank you Flexersize for the best 6 Week Splits program EVER and for all of the support, help and encouragement both on FB and here on IG! FOr everyone who is considering joining a program from Flexersize – DO IT! You will not regret it, the programs are manageable and the support you get is precious”.

Esther

PROGRAM DETAILS

Whether you’re an absolute beginner, have reached a plateau in your progression or just want to tighten up your technique to achieve stronger split line, we’ve designed this program to educate you and help you finally achieve that very exciting TOUCHDOWN you’ve been dreaming of!

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 achieve your desired result

* All of our programs are designed as educational tools for you to understand your body
through movement at an even deeper level. As all bodies are different, time taken to
achieve your desired result may vary. Be kind to yourself and trust your process

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

FLEXERSIZE FRIDAYS: As a way to show love and support to our beautiful community during a crazy year, for all of 2020 we are running a weekly LIVE stretch class every Friday evening at 6pm AEST! All of our members that are signed up to any of our structured programs are automatically invited to attend the sessions (Weekly emails come out on Mondays for registration).

*Please note: As we have more members than places available registration for each respective class is required to secure your spot.

FREQUENTLY ASKED QUESTIONS

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.

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. 

Beginner Front Splits Middle Splits Back Bending For All Intro to Active Flexibility

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 

Beginner Front Splits Back Bending For All 

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.ebay.com.au/itm/GENUINE-THERABAND-Exercise-Resistance-Band-Fitness- Physio-Yoga-Thera-band-1-5m/282691024204?hash=item41d1b2b54c:g:3RMAAOSwI~Bbmgrl 

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.

HOW TO TIE YOUR THERABAND 

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!

FLEXERSIZE FRIDAYS

WHAT IS FLEXERSIZE FRIDAYS?

Flexersize Fridays  is a live Flexerszie class that is done via Zoom. This class has been postponed until early 2022 once Eley is back from Maternity Leave. 

 

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...

WANT $25 OFF OUR PROGRAMS?

Use code: READYTOFLEXERSIZE for $25 off! *coupon code can only be used once per customer*