Nicks Wilson

@flexibilitypixie

🌍 Online Flexibility Coach 🤸🏼‍♀️ Helping adults get flexible and build strength. 💪🏼 Learn fun skills with no prior gymnastics training.
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Ask and you shall receive! Beginner Front Splits Drills as requested. ⁣ ⁣ There are so many, it’s impossible to choose my favourites, but these are some that you probably see a little less of, so I thought they would be nice to feature. ⁣ ⁣ Standing Hip Flexor: This one is to strengthen your agonist muscles and the short side of the joint. ⁣ Quads may cramp, it’s ok to cry, it’s not ok to quit 😏⁣ ⁣ Elephant Walks: Amaaaaazing way to loosen things up. ⁣ Take it nice and easy for 2 mins taking note of what you’re feeling where and trying to keep your belly nice and close to your thighs with each rep. ⁣ ⁣ Pike Squish: Such a great approach to the Pike Stretch as it promotes the use of compression strength. Cues are simply to squash the block or cushion and STAY STILL :) ⁣ ⁣ Long Lunge Pulses: Easily in my top 5 of all front splits drills! Strengthening the glutes and mammies while stretching our hip flexors. Pure gold! Make sure you STAY LOOOOOOW! 😎⁣ ⁣ I hope you enjoy these and please feel free to reach out if you have any questions. 🤝⁣ ⁣ ⁣ ⁣ Online coaching available. ⁣ ⁣ ⁣ #rangeofstrength⁣#flexibilitytrainer #frontsplitter #hipflexorstrength #pikestretch #foldingstrength #compressionstrength #agonistmuscles #frontsplits #hipflexorstretch #hipflexors #hamstringstretch #splitstraining #rangeofstrengthplaylist
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1 year ago
39 years… old or young depending on your perspective. ⁣ ⁣ My thoughts: “Don’t grow up, it’s a trap.” - Peter Pan⁣ ⁣ ⁣ 📸 ⁣@meeshdoesphotography ⁣ ⁣ #dontgrowupitsatrap #splitsarelife #vitality #olderbutbetter #longevity #linestellstories #sidesplits #ageisrelative #keeplearning #keepimproving#nevertooold #nevertoolate #dontgrowup
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1 year ago
2 reasons you may not be progressing in your stretches. ⁣ ⁣ You’re putting in the work and effort but something’s not quite right. ⁣ ⁣ Maybe this will help. ⁣ ⁣ 1. DON’T FIDGET. 😬⁣ It’s so tough, but stay STILL! Moving around doesn’t give you the proper quality you want in the position. Stay still for at least 30 seconds before moving and applying contractions.⁣ ⁣ 2. Don’t try to time yourself without an actual clock or stopwatch. I’m willing to bet quite a lot that you’ll underestimate your time and not get the most benefit out of your efforts. USE A TIMER. ⏱⏳⁣ ⁣ ⁣ Hope you’re having an awesome Sunday! ⁣ ⁣ Xxx⁣ ⁣ ⁣ Flexibility coaching available. ⁣ ⁣ #rangeofstrength⁣ #sundaythoughts⁣ #flexibilitytips⁣ #mobilitytips⁣ #flexibilitytraining⁣ #flexibilitycoach⁣ #stretchingisaskill⁣ #sundaytips⁣ #stretchingworks⁣
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1 year ago
Getting flexible isn’t without creativity. 😏 Creating feedback mechanisms are of my favourite strategies for helping people make connections with a particular position or skill I’m trying to help them develop. In this case, hip extension mainly for the purposes of an epic Front Split. Using our Long Lunge (classic, never goes outta style kinda guy), we can use ankle weights or something similar behind the knee to reinforce the idea of straightening that back leg and squeezing the hell out of our glutes. I love ankle weights for this because not only do they provide the feedback, but also some resistance… bonus strengthening. Remember that in our Long Lunge reps we want the front foot ahead of our knees (can I call myself @kneesbehindtoesbitch ? ) and we want to stay loooow as we straighten the back leg for a killer hip flexor stretch! 😁 3 sets of 5 reps with a 5 second hold at the top puts you in a great place. Hiiiiittttt it! 💪🏼💪🏼💪🏼 The Level Up Your Front Splits series of classes (intermediate level) kicks off next week Thursday and registration closes Tuesday the 2nd of April. I’m confident you don’t want to miss out on this one. #frontsplits #flexibilitytraining #longlunge #hipextension #glutestrength #onlineclasses #flexibilitytips #adultflexibility #loadedstretching #flexibilityandstrength
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3 hours ago
How you frame your flexibility work is where the value is. Creating opportunities to see progress every session really changed the game for me. We can’t always rely on the big positions like the splits to give us this so giving the supporting drills their due has been beneficial in 2 ways: 1. Providing a constant feedback loop of achievement making training more fun for my competitive. 
 2. Focusing on developing them as their own skill has undoubtedly carried over more than when I simply did them because they were programmed. Having a mindset where progress doesn’t have to be monumental to be appreciated is also so important. 1 extra second in a standing tilt is pretty big actually 😅 1 extra rep in straddle leg lifts is no small feat either. To be honest, these types of movements are so incredibly tough for me that sometimes I even get more satisfaction out of achieving a certain target with them than the big ones…. Go figure haha #flexibilitytips #adultflexibility #flexibilitytrainer #flexibilitytraining #mobilitytraining #flexibilityandstrength
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1 day ago
Book your spot for the next series of Front Splits classes! This one’s for the intermediate level mover who’s been at it for a while but needs a refreshed outlook and some new perspectives. Maybe you’re wanting to improve your splits for your dance, or pole practice, or martial arts. There’s nothing more frustrating that a plateau and 6 weeks with me guiding you through a class each week, might just be the thing that you need to move the needle. In this series, we focus on exactly what’s needed to improve the Front Splits, working through both the nuances in stretching as well as the various strengthening techniques I use for my clients as well as in my own training. Take the guess work out and all you need to do is show up for class or use the recording to go through each session on your own. Technique correction and Q & A opportunities. Classes start April 4th and doors for registration close on Monday. I simply CAN’T WAIT!!! Dm “Level Up” or find out more and sign up via the link in my bio. All the love Nicks Xxx #levelupyourfrontsplits #frontsplits #frontsplitsclassses #onlineclasses #flexibilitytrainer #flexiblitytraining #frontsplitter #danceflexibility #martialartsflexibility #dancerstretches #polepractice #poledancing
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2 days ago
The day I started making gains on my tilt was the day I said: “Right… time to stop fucking around and make this happen”. Honest. I’d put in the effort for a while, but this is where strategy and progressive overload come in over random work done. Truth is, pissing dog and all the variations we do for the tilt are brutal even at the easiest level, so you can’t rely on what feels comfortable to tell you to progress. It never gets comfortable… you’ll stay at point A forever. By forcing yourself to progress you give yourself the opportunity to get stronger. Changing the parameters (Adding a lift off, moving to longer isometrics, using ankle weight) and this sort of thing is how we go about it. We can think about using one variation for about 6 - 12 weeks. Reality is that this one requires an “embrace the suffer” mindset. The sooner you do that, the sooner you’ll see the gains. Who’s got tenacity to go for it? Nicks Xxx Dm me if you’d like some help structuring your flexibility training for the progress you’re after. #standingtilt #standingsidesplit #dancerflexibility #martialartsflexibility #dancestretches #martialartsstretches #hipabduction #adultflexibility #hipstrength
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3 days ago
Those first few seconds really count in your stretches. If you we go too deep too quickly, the nervous system will think all hell has broken loose and respond accordingly. Giving ourselves that initial time to settle into the stretch before we move deeper has us working with the body to help it feel safe before we approach deeper ranges. Fidgeting or adjusting every 2 seconds (I seeeee you 👀 ) is a sure fire way to tell you’ve “gone too far” like Keanu did (hit me with the movie, I dare ya) When we move deeper, we also don’t want to force the issue there either, mostly you’ll have been prescribed 1 - 2 mins in the stretch which allows us time to move slowly… use it. We’ll include things like contractions as well to help us get deeper, but across the board in flexibility training, too deep too quickly isn’t the most productive way to stretch. Happy Saturday!!! 🤍☺️ Getting ready to announce dates for the next intake of Front Splits Classes and I’m so crazy excited!! Dm me to get on the waitlist. 🤝 #frontsplits #frontsplitter #splitstraining #flexibilitytrainer #flexibilitytraining #effectivestretching #stretchingtips #onlineclassses #flexibilityclasses #onlineworkshop
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5 days ago
Progressive overload in flexy training is as important as the stretches themselves if you want to really make progress. While it’s not simply adding kgs to the bar like in strength work, it doesn’t have to be daunting task. The suspended splits might not be relevant to you… YET… But the principle is the same across the board. Increase your hold time by 5 seconds and you’ve got progressive overload. This is particularly beneficial when you’re doing Isometric holds in an active position. Eg… Long Lunge hold, Side Splits ISO’s, or something like the Standing Tilt. When we’ve reached a certain point, we can move to adding load for our progressive overload, and then we reduce the time once more and do the process again. Don’t underestimate the value of a little better. It adds up quick across the phase, and in long term, across the year. The other awesome thing about this is that you 100% KNOW you did better just by adding an extra second so your progress measurement in itself is easier to track. #sidesplits #flexibilitytips #flexibilitycoach #suspendedsplits #adductorstrength #adultflexibility #adultgymnastics #flexibilitytraining #mobilitytraining #lowerbodymobility #progressiveoverload #loadedstretching #isometricstretching
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7 days ago
Quick “trick” today 😁 Elevate your pancake in all the ways using a slant board. Elevating the hips provides an amazing regression for pancake training and the slant board goes one step further in naturally encouraging the pelvis to roll forwards into APT (Anterior Pelvic Tilt)

The anterior tilt is really essential for mastering the pancake so any help we can get on this front we should take! As you see at the end of the video, if you don’t have a slant board, it doesn’t mean your dreams of epic pancakes are blown to pieces, we can also very successfully progress using plates or any other stable surface. Good mornings are probably my favourite pancake drill, but you can use this positioning for your longer holds and in fact all your pancaking as well. Hope this helps! 🤍 Max really is in every video of mine somewhere… sorry not sorry haha Xxx #pancakesplits #hipflexibility #flexibilitytraining #pancakegoodmornings #goodmornings #hipstrength #flexibilitycoach #hipmobility #lowerbodymobility #mobilitycoach
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9 days ago
Flexibility as an adult is earned, no 2 ways about it. A few pieces from my current Side Splits session. There’s a bit of absolute grinding, there’s some really nice deep stretching and there’s a portion where I’d consider it more mental training than physical. What’s not to love about growth in every area? Xxx If you’d like to start exploring ways to improve your flexibility for your pole work, martial arts or dance, I’d love to help you do so! DM me and we can chat about your goals. #adultflexibility #sidesplitstraining #sidesplits #adultgymnastics #hipflexibility #hipstretch #adductorstretch #hipflexorstrength #flexibilityisstrength
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12 days ago