READY TO 

UNLOCK YOUR

MIDDLE SPLITS?

And open up your hips?

HOW DOES IT WORK?

This program has been carefully designed to keep you engaged and learning new progressions the whole way through. At the end of the program, you will have an abundance of movements that will allow your body to gain the strength, control, mobility and in turn flexibility to reach your middle split TOUCHDOWN safely.

PROGRAM DETAILS

We begin each week with a new section to your warm up so that by the end of the program you will have an incredible 11 minute full body dynamic warmup routine to be used before moving into your more specific middle splits strength and mobility work.

Following the warm up, we cover 10 different exercises which we progress weekly, giving your body the opportunity to learn correct techniques and execute your movement with precision and a full understanding of how the movement works. With beginner to more advanced variations of every movement this tool is invaluable for those ready to take their flexibility training to the next level.

Level: Beginner – Advanced

Weekly time commitment:
* 3 x Weekly 45-60 Min focused training sessions

Program Length:

Recommended 3 -6 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

MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS

MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS MIDDLE SPLITS RESULTS

PROGRAM LOVE

“I desperately wanted my middle splits but I was SURE my legs would not allow it… I had no knowledge of how to go about achieving this goal safely and without injuring myself (I’ll admit, my previous method of laying on my back using ankle weights to forcefully pull my legs apart was not the smartest idea I’ve ever had) I was living in London at the time and my parents asked me if I wanted anything for my birthday and the first thing that came to my mind was the #flexersize middle splits program and honestly it was THE BEST PRESENT EVER! Flexibility goals can become a big’ol ball of struggle and frustration sometimes but this program has taught me to be patient and trust in the #flexersize process. The top picture is the day I started the program and today I touched down!!!”

Nana

“My flexibility has come a long way since starting with flexersize, I never used to enjoy stretching because I never felt like I was improving or doing the right thing. Since starting with flexersize I feel like I’ve had the guidance I need to trust myself that I am capable of more with my flexibility. The programs provide lots of different variations to cater to whatever level you are at, with a range of exercises showing the importance of strength, full body movements and held stretches combined to increase flexibility in different areas”

Renee

“Can’t recommend Flexersize programs enough! My Middles are so much flatter, I’ve noticed a big improvement in my active flex and generally just feel stronger, Thanks Eley”

Cynden

“I have several Flexersize programs. My favourite is the middle splits program because it is fun, engaging and has so many little tips and tricks to help reach middle splits! The Flexersize Online community that has been built is so supportive, encouraging and just as passionate about training as I am. I’ve made several friends through Flexersize online, and it’s absolutely amazing being able to train with and learn from people across the world. Being a part of this community is so inspiring and motivating – come and join us!”

Jess

 

“Before starting with Flexersize I was training somewhere else for a year but felt like I plateaued and wasn’t getting anywhere.  It was very frustrating and I felt like a middle split touch down and many other things were far out of my reach. 

I decided to join Flexersize because I was looking for a program with structure and evidence that would safely support me into gaining flexibility. Eleys knowledge and training composition was unique and specific to dancers like nothing I had seen before. I have learnt the importance of strength in gaining flexibility and that passive stretching/flexibility is not very beneficial for me as a dancer for both dancing and holding positions as well as injury prevention.  I feel confident knowing that I can achieve all my future goals with Eley I trust in her programming which just allows me to focus on putting in the work.

Daphnee

WHAT YOU’LL NEED FOR THE MIDDLE SPLITS PROGRAM

  • 2 FOAM ROLLERS

  • WOODEN DOWEL (OR BROOM ETC.)

  • THERABAND (CHOOSE APPROPRIATE STRENGTH)

  • YOGA MAT OR KNEE PADS (OPTIONAL)

  • YOGA BOXES 2X (OPTIONAL)

WEEKLY BREAKDOWN

WEEK 1

WARM UP

WEEK 2

STRENGTH & STABILITY

WEEK 3

PROGRESSIONS

WEEK 4

ADVANCED MOVES

WEEK 5

FINAL PIECE

WEEK 6

FULL WARM UP

WHAT’S INCLUDED?

Tutorials: 6 x 40 – 70 minute pre recorded videos that you will gain access to weekly form the day
you sign up until you have all 6 videos which you get to keep FOR EVER!

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

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.  For more information about Flexersize Fridays current schedule click this link. https://flexersize.com.au/flexersize-fridays

 

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...