FIT&FLEXI. 3 WEEK CHALLENGE

Fit&Flexi 3 Week Challenge. Season Two – Mindful Mobility

Find strength and flexibility at your convenience. This series works to give you an all over body stretch post exercise or when your feeling that little bit stiff. Built as a progressive series of six videos, you’ll be guided through gentle stretches targeting those areas prone to stiffness post exercise: Hamstrings, Glutes, Hips, Chest and Lower Back. If you can’t remember the last time you touched your toes, this series is for you.

Integrate this series of short stretch videos into your weekly training program. Ideal for those hours post-training when relaxation is vital for recovery and the body is warm and limber. This series increases mobility and the removal of metabolic waste to speed up recovery and reduce the effects of DOMS (delayed onset muscle soreness). The use of diaphragmatic breathing techniques activates the ‘relax and restore’ nervous system.

Flexibility

3-6 sessions p/w. You can never do too much

Muscle Groups

Hamstrings, Glutes, Hips, Chest & Lower Back

Occasion

Post-training. Warm & limber

Equipment

Towel

Time

Between 12-20mins. Short and sweet but more frequently is the key

Week 1 Workouts

1. Just Let Go

Enjoy this gentle comedown from training as you gently move supine postion. Begin by stretching the spine, moving into the hamstrings and glutes before finishing off with a chest opener which will counter the prolonged forward bend you have been in while out training on the bike.

2. Release Your Hips

Take a load off your spine by simply lying on the ground. From here, your legs will move in all directions to find muscles in your hips you didn’t even know were tight. This simple progression of stretches will twist and work to release tightness through your intercostal muscles located between each rib. An area often forgotten but vital for optimal lung capacity.

3. Release Your Glutes

Put a little more movement into your stretch with this dynamic sequence to open up your Glutes, Chest and Shoulders. Movement increases blood flow to the working muscles, bringing them up to their working temperature for the optimal stretch. The increased blood flow also supports the removal of metabolic waste, improving recovery time. But don’t worry, this video isn’t all active, bringing you back down to a relaxing end.

4. Release Your Lower Back

Forward Folds are a great way to relax and unwind after a long training session or day at work. These poses also work to release pressure in the Lumbar Spine, where so many of us feel discomfort on the bike or from sitting in a chair all day. Close your eyes and relax, you’re going to enjoy this one.

Week 3 Workouts

5. Release Your Quads & Hip Flexors

This is my favourite way to find a deep stretch and release through the front of the hip and thigh. It may surprise you just how tight you are. A good stretch but also a challenging one so take it easy, it’s not a race. And remember to breathe.

6. Release Your Hamstrings

What you’ve all been waiting for, a pure Hamstring release. Find yourself a strap (belt, dog lead, strap) and stretch out your hamstrings in a relaxed supine position. Keeping you reclined and relaxed, we’ll finish off the session with some Glute stretches, making this sequence a cyclists’ dream.

Looking for Strength?

Try Flexi&Flexi Season One focussed on Dynamic core workouts and finding trunk strength.

JOIN US

To win, workouts must be logged between 6am AEST on April 29 and 6am AEST, May 20. 3 x $50 Black Sheep Cycling Gift Vouchers (no cash equivalent) will be drawn weekly for the person with the most Kudos on Strava that week. 1 x $150 Lululemon Gift Voucher (no cash equivalent) will be drawn on conclusion of the Challenge for the most committed Fit&Flexi athlete.

Insta | Strava

FIT&FLEXI. 3 WEEK CHALLENGE