Learn Everything Xpose Has to Offer…

Become Xpose Fitness Certified!

Xpose has created a program to encourage all Xpose Divas to become more well-rounded. It's like the black belt system in Martial Arts; you will climb up the ranks, in order, with the goal of earning your black garter!

Purple Garter is the Sexy Stretch 2 Xpose Fitness Certification Level. All applicants are expected to have taken several Sexy Stretch classes to be familiar with the vocabulary and able to perform the most commonly taught basic static stretches and know the major muscle groups you are stretching.

You will be expected to demonstrate your basic understanding of various stretching
techniques with little guidance from the instructor. You will be assessed on the proper
form of each stretch and on your basic knowledge of how to effectively stretch each
muscle group. Please note that your level of flexibility is not the focus. Assessing your
knowledge of how to stretch specific areas safely and efficiently is the goal.

The instructor is going to be strict when assessing your performance, and she will expect
that you have already learned how to effectively stretch each muscle group during
classes. This is not designed as an instructional class. It’s like a final exam, so you will
have to truly earn your garter!

Part I – Warm Up
The instructor will thoroughly warm up your entire body head to toe so your body is
prepared for stretching. You will not be assessed on the warm-up.

Part II –
The instructor will provide you with a labeled and numbered muscle diagram. They will
ask you to perform a stretch for the muscle system labeled 1, and then 2 and so on. You
will execute each stretch with proper form, and hold the stretch until the instructor is
finished assessing the entire class and calls for the next number (30 seconds to 1 minute.)

 

Muscle groups you should know how to stretch:
Upper Body
Trapezius – neck/upper back
Deltoids – shoulder
Pectoralis – chest
Triceps – outside upper arm
Biceps – inside upper arm
Lattisimus Dorsi – mid back

Core
Abdominals – stomach
Obliques – sides

Lower Body
Iliapsoas – hip flexors
Gluteus – buttocks
Quadriceps – front of thigh
Hamstrings – back of thigh
Adductors – inner thigh
Gastrocnemius – calf

Part III –
You will receive a short list from the above muscle groups from the instructor, and you
will pick two from that group. For both of these two you will demonstrate a stretch (this
may be the same one you used in Part II,) a way to increase/extend that stretch and a
“mental note” that describes a concept of form, efficiency and/or safety that you have in
mind when doing that stretch.

Part IV - Assessment
The Instructor will tabulate the scores and award garters to those who are certified!