Splits, Shoulders, and Straddle Flexibility Class
This class works efficient flexibility training for our acrobatic bodies including stretching exercises for splits, shoulders, upper back, hips, hamstrings and straddle.
Circus Fit workouts are designed for people who already have experience with acrobatics and/or aerial arts. It is not for beginner movers. Enjoy and listen to your body.
Props needed: Yoga Ball, Pull up Bar, Chair, Theraband, Broomstick, Foam roller or rolled up towel or yoga mat if that’s what you have
- With Foam Roller: Lay on roller, roll out back & check in with body. At bra line, arch & curve spine then add a twist. Lower back at sacrum, knees to chest, round spine, side to side movement. Rotate to one butt cheek (upper butt stabilizer muscle) -Rock & roll out muscle. Bring one knee to chest and hold,, bring other leg straight out -think back of thigh stretching down. Rolling gives muscles & nervous system cue to soften
- All Fours: Cat-cow variations to get ‘inventory’ of how one part of body is relating to other parts of body. Ex: shoulder blades to ribs
- Elbow Plank: Rock front to back, engage triceps drawing elbows together & then rock hips from 1 side to the other. Round Spine (angry cat) into down-dog, ripple curve to plank. Here, round & flatten spine for 10 counts.
- Small Cobra Lifts: Hands under shoulders, pubic bone to floor, cobra lifts to bra-line, then lift one leg (totally straight) then the other, then both legs, while pulling hands back
- Sexy wiggle body to allow nervous system to release
- With Yoga Block: Sit back on heels, squeeze yoga block b/w knees, squeeze booty & lift, allow chest to follow.
- Follow up with some: Down-dog to cobra flow, then three legged dog to lizard lunge. Bend & straighten front leg several times. Add a knee-to-nose variation to pyramid pose, rocking hips front to back. Runners (low) lunge w/ blocks. Push hands to front knee, lift heart. Again with arms up.
- Half Split: Front leg straightens, kneel on back knee. Fold forward at hips. Come back up and push down w/ front heel & fold again, deeper if possible. Lunge again, straightening back leg on floor pushing hips forward. Back to half split & then into lizard lunge. Twist toward front knee. Add circles w/ same arm as forward leg. Bend & grab back foot if available to you & hold. Straighten front leg, squaring hips. Walk it out in down-dog.
- Shoulders: On knees, karate chop right hand palm up, elbow while pushing left hand down for leverage. Reach hips to left, press outer left armpit to floor & pull back from same hand.
- Block between wrists: Keep forearms parallel, reach elbows forward & reach hips up & back. W/ elbows on floor, peel arms, then armpit, then chest to floor. Wiggle/ girate spine to loosen after coming out of that stretch.
- Down-dog: Lift leg up, flex foot, straighten knee & drop left hip down. Inhale here. Exhale knee to nose, round spine & hold for 3. Left foot forward b/w hands, 2 cat-cow lunges.
- Runners Lunge: With back leg straight. Option to drop back knee & move spine & neck to release. Use blocks to stretch deeper into the lunge. Remember to keep hips square, feel where you need to engage with your body. Hands on front knee for a hamstring stretch. Fold forward, hinging from front hip while pushing front heel to floor. Release & press through several reps to deepen stretch. Focus on the feeling with presence. Repeat again w/ front foot turned out.
- Lizard Lunge: Rotate toward forward leg. 3 circles w/ unweighted arm. Grab back foot for a count of 4. Release & push foot into hand. Repeat rept 4x. Move back into hamstring stretch. Sexy wiggle out the spine after releasing stretch. Repeat on other side.
- Splits: Right leg forward, point toes & lift hips to slide, back knee on floor & hover over active square splits, using blocks if you need. 3 deep breaths. Come out of stretch sitting right butt down, left knee forward in stag position, slide back leg as far as it will go. Roll forward & out to prep squared split to straddle.
- Repeat shoulder stretch w/ block & elbows on floor again. Stretch into splits sequence on other leg. Press into back foot, hold for 10. Sit left butt down, slide right knee in (stag) to move from quare split to straddle.
- Quad Stretch: Against wall w/ blocks w/ padding under knee. Left foot up on wall, right leg forward. Come back to bring butt to heel, hold for 5. Come forward again into lunge w/ blocks (stabilize). Reach left hip towards floor, straighten right leg. Shake it out. Move into lizard lunge & repeat on other side.
- On stomach: Squeeze butt, belly to spine & straighten, alternate leg lifts. Lift and stretch legs and chest, arms back. Come back into a cat stretch, arms forward, hips over knees, 3 breath count.
- Down dog leg kicks: 10 times each side, then pulse high, 5x each side. Hold 5x/ side standing spit.
- Sphinx: Arms forward, chest up. Reach ribs forward, shoulder blades down & back. Then, lift elbows & feet off floor. Release & round spine.
- Bridge: Passive assisted w/ roller or w/ hands under back or on stomach, (reverse boat) holding feet.
- Straddle: Point toes, straighten knees 10x. Hands to inner then outer thighs & press resist. Hands behind, press legs down & lift butt. Fold forward (pancake) at hips then side stretch, open into active twist. Each side nose to shin. Hands to floor, leg lift each side 10x (knee straight) Fold into pancake again.
- Froggie: Bend knees & bring apart behind you, pubic bone to floor 30sec.
- Scissor kicks: On back 10x. Point toes into straddle 10x. Up on elbows dancing legs (creative movement).
- Leg Ticklers: Sit up in pike, reach forward and tickle legs from toes to hip 10x.
