Flexibility basics for beginners
Interested in joining Flexibility basics for beginners?
NEW SERIES TO THE STUDIO
Start date 9th October 2023
The flexibility basics for beginners programme is a 4 week series of follow along full body classes to give complete beginners a place to start their flexibility journey
This programme is for everyone of all ages or abilities who has a goal of improving their overall flexibility who is feeling overwhelmed ,confused and like every programme they have tried before has been too hard and leaves them more confused and frustrated than before.
This new series includes new 15-20 minute full body strong & flexy and static stretch classes every week across the month. You also have the opportunity to have direct support from Sophie to ask any questions. This series aims to be as educational as it is practical . Therefore you will learn the science of how you can get more flexible as an adult, understand the correct technique for exercises and how to structure toy sessions for best results whilst also practically improving your overhead flexibility , forward fold , functions of the hip and spine.
Click on the drop down boxes below to learn more about the challenge & how to join.
- WHAT SHOULD I EXPECT FROM THIS SERIES ?
- WHAT DOES THE NEW SERIES INCLUDE?
- HOW DOES THE CHALLENGE WORK
- WHEN ARE THE LIVE CLASSES?
- EQUIPMENT
- HOW TO JOIN
This series is here to give you a fun, challenging, supportive and safe environment to learn about and improve your flexibility through easy to follow along classes with Sophie.
LEARNING AIMS :
The 4 different types of flexibility
- How to structure the different types of flexibility within 1 session
- How to train effectively and efficiently
- Different strategies to use during exercises
- How to get more from your stretches
- Why you haven’t seen progress in your stretches before
PRACTICAL AIMS :
- Improve your overhead flexibility through targeting the lats, chest, thoracic spine.
- Develop your forward fold through developing compression and hamstring flexibility
- Improve functions of the hip (flexion, extension, abduction, addiction, rotation
- Explore movement of the spine
- See progress in your flexibility achieving all or some of the following:
Increases in range of motion
Feeling stronger and safer in stretches
Breathing evenly and consistently throughout stretches
Increasing reps & intensity of exercises
External load added to stretches
Improvements in technique
4 LIVE STRONG & FLEXY CLASSES (1 class per week)
- These are 15 -20 minute classes focused on stretching and strengthening the muscles that allow you to develop flexibility and move freely
4 STATIC STRETCHING SESSIONS ( 1 class per week)
- These are 10-20 minute classes. Two classes will focus on shorter duration, higher intensity stretches. Two classes will focus on longer duration, low intensity stretches. This is to educate you on the different ways to stretch & to see what your body responds best too.
PROGRAMME TIMETABLE
This is a recommended schedule of how to structure the classes throughout the month. This is a on demand challenge exclusive to the online studio , but it will stay up forever meaning you can access it whenever you want so if you want to take longer to complete the classes you can.
LIVE CLASSES
An option to join a live class with Sophie to stretch as a community is available for each week of
the programme on release month. A great way to have technique checked and ask questions.
WEEKLY TRACKERS
If you are completing the programme as it gets released you can use trackers and accountability
sheets to keep you on task and track your progress.
EXIT ROUTES
After completing all 4 weeks, you will be guided to what is the next best series to follow to
continue developing your flexibility
SUPPORTIVE COMMUNITY
ACCESS TO THE ENTIRE EMBRACE MOVEMENT LIBRARY
Upon signing up to the online studio you will gain access to the Flexibility basics for beginners
page . This page has all the information you need on how to complete the programme
- Follow the timetable to know when to take a class, what class to take, when to rest and when a
live class is running!
As part of the programme you need to take 3 classes a week which you will document on a
tracker.
Classes are a mixture of strong & flexy classes and static stretch classes.
- You can follow the series live with Sophie or in your own time.
WEEK 1
FULL BODY STRONG & FLEXY- MONDAY 9th OCTOBER 2023 – 7am
WEEK 2
FULL BODY STRONG & FLEXY – MONDAY 16TH OCTOBER 2023 – 6PM
WEEK 3
FULL BODY STRONG & FLEXY – TUESDAY 23RD OCTOBER 2023 – 7AM
WEEK 4
STRONG & FLEXY SPLITS – MONDAY 23RD OCTOBER – time tbc
I suggest having all this equipment ready for each class.
- A mat
- Chair
- Wall space
- Slider – this can be a sock on slippery floor or Tupperware lid on carpet
- Stretching strap or dressing gown tie
- Yoga blocks
- Pillows
- Optional weights (Dumbbell, kettlebell, barbell, etc.)
- You must be a member of the online studio to take part in this challenge.
- Click the link below to start your free trial