The Martial Arts and Gymnastics Value Pack assumes that the practitioner is already quite flexible and, accordingly, offers advanced exercises from the last chapters of Stretching & Flexibility. The text explains how to use the Contract–Relax method to improve all these positions for yourself.

The Pack begins with a standing warm-up, and a standing side bend. The best floor hamstring stretch is next, followed by two versions of the standing 'Y' pose (a great stability and strength exercise as well as an excellent hamstring and adductor stretch).

The partner floor legs apart exercise is next: this is the foundation of the 'straddle' or 'side' splits position, fundamental to side kicks, and a mandatory pose in men's gymnastics.

The partner full front splits---with perfect hip alignment (square) and the entire back leg on the floor is demonstrated by a senior student---who is 60 years young.

Another senior student, a gymnastics judge with 20 year's of international experience, told me that she had never given full marks for front splits in women's gymnastics (the hips are always out of alignment, but that she would have awarded the one demonstrated in the book 10/10! Congratulations Eldon!

The following exercise is the full side splits ("Chinese" or "straddle" splits are other names for this position), demonstrated by male and female senior students from P&F.

Olivia, an ex-gymnast, is demonstrating the position on a beam that is just 75mm wide, and a metre and a half off the floor; I am demonstrating the same position off two wooden blocks, to show a position just past the full 180 degrees. Don't try this at home unless you are an advanced student!

The full bridge (advanced floor back bend) is explained and demonstrated next, followed by a partner lying rotation to finish.

Get your Martial Arts and Gymnastics Value Pack now.