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Nuala's "Rome was not build in one day" mission: flexibility.


Nuala

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Just a little more and I can touch the floor!

 

Main quest: Bendy like a straw: the elusive splits

Robots are not known for their flexibility, we are just a pile of metal sheet glued together after all. But I am still supposed to possess enough joints to be able to call myself flexible. My dream is to be able to do a split, and (I blame Nymeria and KBgirl) a good shape back bend. It won't happen now, not in six weeks not even this year but that's a good reason to start working on it seriously now and find myself a good routine that I will be able to follow as long as necessary. 

 

To fulfill this mission I will:

 

#1: Take pictures.

It is often advised on Nerd Fitness to take progress pictures, I even advice it to newcomers, but I don't take any, or rarely. I remember vaguely that at one point I couldn't touch my toes, but it starts to get harder and harder to believe it. So, I will take some pictures to see exactly where I am right now.

 

#2: Follow a program.

I am not good at making my own program. I'll always be distracted and try to tweak it with the shiny new exercise I just found on the internet. My previous challenge taught me that having a preset repository of exercises is good but not enough. So, this time I will follow the goldmedalbody program: Focused flexibility.

 

 

This program expect me to:

Assess your comfort level in each of the following positions. Rate on a scale of 1 to 10. Then, choose two of the most difficult positions to work on. Perform the necessary flexibility exercises for those positions and recheck the positions weekly.

 

The exercises and rating are as follow:

 

Week 1

 
Exercise.............................................. Rate
Squat...................................................10
Crosslegged........................................5
Longsitting...........................................4
Supine Hip/Knee Flexion.....................3
Hooklying Crossleg Hip Rotation.........3
Shoulder Combined Motions...............8
Prone Backbending.............................7
Neck Motions......................................7

 

The most difficult exercises for me are: Squat and Shoulder motions.

 

So, I will do the following exercises daily:

 

 

Squats:

Supine Hip Rotations 

Modied Pigeon
Modied Downward Dog (for calf emphasis)
Kneeling Quadriceps Stretch
Spinal Combined Motions
 
Shoulders:
Prone Scaption Rotation
Lounge Chair
Posterior Shoulder Opener
Shoulder Internal Rotation (in extension)
Neck Combined Motions
 

 

 

Perform each exercise once (per side)
• Start with a light whole body warmup of 5 - 10 min
• Break up the exercises if you need to
• Do it  DAILY for at least 2 weeks, then you can cut back to 2 - 3 times/week
 

 

 

Mark each day you complete your routine. Two missed days = 95% compliance. Four missed days = 90%. Less than 90% means you need to tighten it 
up a bit.

 

 

#3: Accountability

To make sure I won't "forget" my training, I will hire my BF to do some of the workouts with me. Also, I will report on Nerd fitness at least 3 times a week my workouts and progress. If I miss an update, anyone of you will have the right to give me a special workout to do the week after (pushups, pullups, squats...) and I will do it as a punishment as long as it's sensible (no risk of injuries) and wouldn't take more than 20 minutes to do (no 15km walk even if I can do them  :tongue:)

 

Life goal: I just made the big jump of becoming freelance, now I need to make this status a real work. I need to 

  • set a good working environment by cleaning up my desk
  • take care of the accountancy and paperwork
  • make sure my schedule is written down so I won't forget anything
  • advertise myself by
    • creating a website
    • use social networks
  • Like 1

Nuala, level 13 Robot mistress of pain, Assassin Guild leader

 

First journey: The Rise and fall of an Assassin

#1, #2, #3, #4, #5, #6, #7, #8, #9, #10, #11, #12, #13

Second journey: Crawling back

#1

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Nu, I'm chasing you ;)

 

Good luck with your challenge!! I'm looking forward to what else you do.  hugs xx

  • Like 1

Half Faerie (Sidhe) Scout | Black Belt Kitchen Ninja
"A positive attitude will not solve all your problems, but it will annoy enough people to make it worth the effort" - Herm Albright
You're welcome to skype me (audriwolf) too but let me know who you are

My challenge

 

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I'll be hoping you only log twice in a week just to give you extra things to do! mouahahahah! :D

 

Bonne chance! :)

  • Like 1

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

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Great challenge ideas!  I admire your willingness to stick to the program with mobility and flexibility training.  I find it so difficult to want to work on flexibility because the gains are so slow compared with strength or endurance training.  I'm guessing that part of the plan is to stick with all of the climbing and strength training that you normally do, too  :)

 

And, the punishment exercise totally needs to be sets of burpees.  Everyone just loves doing lots and lots of burpees.

  • Like 1

Level 30? who the hell knows anymore? Direwolf Assassin/Ranger - current challenge

 ACL rehab thread      2016 parkour

My tutorials:

handbalancing: crow, flying crow, side crow, crow->headstand->crow  Bo staff: strikes 1 2 3, spins 1 2

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Bu...burpees?

 

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

 

Will update, will update! :'(

 

And yes, flexibility is so slow to gain. That's why I need a good plan that may last for as long as necessary. I want to be part of the girls and boys doing splits at the gym! One day..

Nuala, level 13 Robot mistress of pain, Assassin Guild leader

 

First journey: The Rise and fall of an Assassin

#1, #2, #3, #4, #5, #6, #7, #8, #9, #10, #11, #12, #13

Second journey: Crawling back

#1

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Bu...burpees?

 

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

 

Will update, will update! :'(

 

And yes, flexibility is so slow to gain. That's why I need a good plan that may last for as long as necessary. I want to be part of the girls and boys doing splits at the gym! One day..

 

You will, I have no doubt about it, if you keep persisting :)

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

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I wouldn't wish burpees on anyone. Haha. 

 

I know what you mean about splits. Back in the day when I was taking ballet (did 7 years of training) I had my splits down perfectly. Not so much anymore...Lol. You've got the right idea - work toward them little by little. It'll take you a while to get there (especially if your flexibility isn't all that great to begin with) but when you do it'll feel great! Be careful not to lose the ground that you have gained. At least with me, your body will go back to the way it was quicker than you will be able to make progress. 

Level 3 Gerudo Assassin 

STR 7.5 | DEX 5 | STA 3 | CON 8 | WIS 8 | CHA 5

"Therefore, strengthen your feeble arms and weak knees." - Hebrews 12:12

 1 - 2 - 3

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Hey Nuala, looks like we're doing the same Life Quest goal. I'm hanging with the free movin' Assassins this challenge and really looking forward to it.

I just officially started my business and I need to get crackin' on the business end of things. I am a pet-sitter and handy gal. And, I love paperwork (I know, I know, NERD!), but I also love chillin' out at the end of the day.

So, if you want to chat together throughout the challenge, just holla'.

Best of Luck.

Teri

22nd level Wanderer

better is right here, right now

The Way

Here's to all the 1% increases in life!

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Awesome that you took the jump to freelance, will you post website etc here?

I also admire your dedication to this flexibility goal and it looks like you've got a great plan. Maybe we should all have a threat of burpees hanging over our heads to keep us in line xD

Main Quest: becoming a decent kettlebell lifter and a great coach

Current challenge: KB Girl dusts off her competition skills

my instagram - my gym's instagram

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Hey Nuala, looks like we're doing the same Life Quest goal. I'm hanging with the free movin' Assassins this challenge and really looking forward to it.

I just officially started my business and I need to get crackin' on the business end of things. I am a pet-sitter and handy gal. And, I love paperwork (I know, I know, NERD!), but I also love chillin' out at the end of the day.

So, if you want to chat together throughout the challenge, just holla'.

Best of Luck.

Teri

 

Best of luck to you too! I can't say I love paperwork... I may be a little obsessive with sorting the documents sometime though. :D All the business side of things is absolutely terrifying to me. I keep telling myself not to flee or hide under a duvet... At least it's too hot nowadays to hide under a duvet! And I'll holla' you, just because :)

 

I'm so interested in your Focused Flexibility work! I've been debating whether I wanted the program for a long time, so it'll be nice to see someone go through it. I really admire your patience and dedication!

Patience, I have some. Dedication, I kinda lack of :D I still need to take the picture and do the tests and write down the workout. I need more time in a day! 

 

Awesome that you took the jump to freelance, will you post website etc here?

I also admire your dedication to this flexibility goal and it looks like you've got a great plan. Maybe we should all have a threat of burpees hanging over our heads to keep us in line xD

Yes, of course. Especially if I have to do some burpees if I don't :D

 

Those-Burpees-Were-Fun...-said-no-one-ev

 

 

Holy, if I had a threat of burpees hanging over me, I'd never miss anything ever!

 

Sounds like a great challenge, I'm looking forward to see how it all goes for you!

Can you believe that some people are doing burpees for fun? Not even as a form of punishment! I can't even fathom that though. I'm extra motivated not to miss a single update now. Not.A.Single.One.

 

This can be arranged.....for a price....

I can totally imagine a thread dedicated to that...

Nuala, level 13 Robot mistress of pain, Assassin Guild leader

 

First journey: The Rise and fall of an Assassin

#1, #2, #3, #4, #5, #6, #7, #8, #9, #10, #11, #12, #13

Second journey: Crawling back

#1

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Ok, let's crush some numbers and pictures. For some obvious reasons, I like to avoid having my face clear on the internet, so I will use Fi's head instead. Fi is Link's companion in Skyward sword and manage to be almost as annoying than Navi. :D

 

 

Measurements

Weight       : 51kg (no changes)

Biceps       : 29cm

Tight         : 50 cm (-1)

Waist        : 66.5 cm (-1.5)

Shoulders : 97 cm (+1)

Hips          : 88 cm (no changes)

Chest        : 88cm (no changes)

 

Basic assessment position Grades from 1 (easy) to 10 (impossible)

Squat...................................................10

sml_gallery_7471_545_132734.jpg

Heel down: fail

Upper-body line vertical: fail

Chest out: fail

Not leaning forward: fail

The only way for me to do this squat is having my feet spread apart duck style and that hurts my ankles. This is definitely the most difficult exercise for me.

 

Crosslegged........................................5
Switch side: Easier on my right leg than on my left leg
sml_gallery_7471_545_43280.jpgsml_gallery_7471_545_1978.jpg
 
Longsitting...........................................4
sml_gallery_7471_545_56354.jpg
Leg straight: Check
Toes toward me: fail. Even at my max, the angle done by my ankles is > 90° 
Chest out: fail
I still feel a little stretch behind the knees but overall this position is easy to keep even if not totally comfortable. Can still be improved.
 
Supine Hip/Knee Flexion.....................3
sml_gallery_7471_545_6864.jpg
Knee on chest: check
Leg straight: check
Back flat: almost, may need to work on that.
 
Hooklying Crossleg Hip Rotation.........2
sml_gallery_7471_545_41521.jpg
Pelvis stable and level: Check
Low back without excessive curve: check.
 
Shoulder Combined Motions...............8
sml_gallery_7471_545_138855.jpgsml_gallery_7471_545_214633.jpg
Touch the middle of your back with your hand both from above and below. Fail
Keep back flat: merf
Sit crosslegged: check
Arrg, arrg and.. arg. Also: Arg
 
Prone Backbending.............................7
sml_gallery_7471_545_61929.jpgsml_gallery_7471_545_60600.jpg
Elbow bent: check
Elbow straight: Outchie
 
Neck Motions......................................7
Doesn't hurt but damn, my neck is so stiff.
Tilt head, rotation axis: nose. Failed both, I'm tilting my neck and shoulders instead.
sml_gallery_7471_545_195836.jpgsml_gallery_7471_545_281792.jpg
 
Tilt down-up: Rotation axis ears. Failed this one too.
sml_gallery_7471_545_102340.jpgsml_gallery_7471_545_342979.jpg

Nuala, level 13 Robot mistress of pain, Assassin Guild leader

 

First journey: The Rise and fall of an Assassin

#1, #2, #3, #4, #5, #6, #7, #8, #9, #10, #11, #12, #13

Second journey: Crawling back

#1

Link to comment

So, my most difficult exercise this round are! Squats and shoulders combined motions. My exercises for this week will be:

 

Squats:

Supine Hip Rotations 

Modied Pigeon
Modied Downward Dog (for calf emphasis)
Kneeling Quadriceps Stretch
Spinal Combined Motions
 
Shoulders:
Prone Scaption Rotation
Lounge Chair
Posterior Shoulder Opener
Shoulder Internal Rotation (in extension)
Neck Combined Motions

 

Will test them again next Saturday.

Nuala, level 13 Robot mistress of pain, Assassin Guild leader

 

First journey: The Rise and fall of an Assassin

#1, #2, #3, #4, #5, #6, #7, #8, #9, #10, #11, #12, #13

Second journey: Crawling back

#1

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Hey Nuala,

Have you tried doing the squat with an assist? Holding onto a column or post. I found it more understandable for my body. 'This is how I want to squat...remember this!'

You probably know about Kelly Starrett, but I'll say it anyway.

Also, with the neck, have you done any fascia stretching before neck muscle stretching? Here's a link to demonstrate what I'm talking about.

Well, we are sharing two things now. I'm doing Kelly's mobilitymod videos and hoping to get more flexible (or flexible at all really).

 

So, as if it needs mentioning... Awesome Hood!!!! 

22nd level Wanderer

better is right here, right now

The Way

Here's to all the 1% increases in life!

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My previous challenge was all about Supple like a leopard, K-starr is awesome :) Actually my squat posture is way better now than before because I did several times the 10 minutes squat (his first video) but it's not pretty to see and far from what's expected in Focused flexibility.

And yes, I'm doing some assisted squats already but it only convince me that people who can actually do them are mutant of some sort :D I mean gravity really insist that my ass should be on the floor, and I have nothing to oppose this argument.

Nuala, level 13 Robot mistress of pain, Assassin Guild leader

 

First journey: The Rise and fall of an Assassin

#1, #2, #3, #4, #5, #6, #7, #8, #9, #10, #11, #12, #13

Second journey: Crawling back

#1

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I love the methodical approach to figuring out your flexibility weaknesses.  Now I'm feeling kind of inspired to try out the same moves.  I already know that I have similar squat problems. 

Level 30? who the hell knows anymore? Direwolf Assassin/Ranger - current challenge

 ACL rehab thread      2016 parkour

My tutorials:

handbalancing: crow, flying crow, side crow, crow->headstand->crow  Bo staff: strikes 1 2 3, spins 1 2

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Bonjour Madame Robot!

 

Great looking challenge!

 

If I may try to offer some objective opinions (may or may be correct :))

 

I'm not a flexibility expert by any means, but from my RL occupation I have a well functioning knowledge of musculoskeletal anatomy. To me it looks like your biggest problem in your squat is mostly stiffness at the level of your ankle/achilles/soleus  (and ESPECIALLY the soleus)

sml_gallery_7471_545_132734.jpg

 

Then looking at your flexibility program:

 

 

Squats:

Supine Hip Rotations 

Modified Pidgeon
Modified Downward Dog (for calf emphasis)
Kneeling Quadriceps Stretch
Spinal Combined Motions
 
You only appear to have 1 stretch/exercise aimed at this. (also I'm not 100% familiar with downward dog and yoga stuff like that - but a quick google image search shows that it doesn't effectively target the soleus)
 
When I was regaining my pistol squats, I had trouble with stiffness in my right ankle so that it lifted off the ground at the bottom of the ROM. I did a lot of soleus and gastroc stretches, with my own modifications to allow me to target the tightest part of my tendon (in regards to medial and lateral portions of the tendon - since it is such a large wide tendon). Now my right foot stays dead on the floor during the pistol.
 
Maybe I read your schedule wrong, and you do have more calf work than what I think... but if you don't - then I think you are not effectively targeting the most problematic area in your squat.
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