STRENGTH

V'S
flexibility
STRENGTH & FLEXIBILITY TRAINING SHOULD GO
HAND IN HAND,
AND WILL EVENTUALLY ENHANCE ONE ANOTHER

- CHLOE BRUCE

CHLOEBRUCEACADEMY.COM
my story
Born and raised in England, UK. I started my journey within Martial arts at the tender age of 8.
After only a year of training, I was thrown in the deep end and found myself competing at the British Championships. I
didnt make the British team that year, however with huge determination, and motivation, I was inspired to make my
dreams come true!
In 1996, at 12 years old I was on the British team, competing at the World Championships in Prague. I had trained hard
all year for the World championships, and went there with one vision; To make an impact on my Country and the World
and prove that this ‘underdog’ was a serious contestant for gold. I performed my heart out, and ended up winning not
one, but 2 gold medals that year. I was World Champion in Traditional Kata and Muscial Forms. I will never forget the
feeling of standing on the podium listening to my national anthem whilst watching the tears of pride roll down my
parents faces.

12 World titles later, numerous British, American and European titles under my belt, not to mention the 3 guinness
World records I had also achieved. I decided to retire from competition in 2011. I had found a new passion and avenue
that my martial arts took me down, and there was nothing holidng me back. I was going to be a stunt woman!

I never take anything I do lightly and this wasnt to be any different, I have been fortunate enough to be the stunt double
for some of Hollywoods leading actors such as Zoe Saldana in Guardians of the Galaxy, Daisy Ridley in Star Wars, Sylvia
Hoeks, in Bladerunner 2049 & Jamie Alexander in Thor 2, to name a few. I have been thrown around on wires, fought
some of the meanist bad guys in Hollywood, got to sand board down the highest dunes in Abu dhabi and ride the
speeder through jakku. All whilst teaching around the World at seminars and events and still performing at guest
appearances. I was in the height of my career. Life couldnt get any better, or so I thought...

In 2017 however, I had my first child, a daughter called Harriet. My oh my did she make an imact on my life! She taught
me how to slow down, how to enjoy the little things, and that her and my little family was now priority. I knew alot had to
change in order to spend the quality time I wanted to spend with my daughter. So I decided to go back into education
with other visions lying ahead of me.
I wanted to create a Worldwide platform to teach others and give back to the sport in a way in which I didnt have to
travel constantly to teach and impower.

So in 2018 I qualified as a level 3 personal trainer and in 2020 as a Yoga instructor. With even more knowledge under my
belt and my second child being born. I decided now was a great time to set up my WorldWide training platform. So in
January 2019 the Chloe Bruce academy was born and I havent looked back.

I have taught hundreds of thousands of people from beginners, to professionals, to actors, and actresses. I have seen
first hand the problems that students have had to overcome and what it takes to train someone to World Class level.
The information in this book was not a few years in the making, but an entire lifetime and I hope that by sharing my
knowledge with you, that you gain your goals faster, safely and most importantly injury free.

CHLOEBRUCEACADEMY.COM
 Why strength & flexibility?
Whatever your goal is within your flexibility training, I highly reccomend you doing strength training and body conditioning
alongside your stretching. Your body will benefit so much by being strong aswell as flexible.
An increase in flexibility without building the strength alongside it, could result in joint instability, and risk of injury.
A lot of the time, when we are feeling pain within our bodies, (through experience), we would naturally stretch to try and
ease the muscles. However more recently, I will now look to strengthen the opposing muscles, because it usually means I
have a weakness within my body.
We cannot overlook the importance of building these fitness components side by side.

Take martial arts for example. One question I get asked on a daily basis, is: "I can do the splits and kick a full speed Side
kick at 180 degrees, so why can’t I hold my leg straight up like you do?"
Well the answer to that is that you need to build the strength within your body to do so. I have trained leg conditioning
exercises, alongside my stretching since day one. You need to build up the strength within your core, your hamstrings, your
quads, your hip flexors, and your glutes to be able to hold your kick up 180. You will not achieve this overnight, no matter
how flexible you are.

chloebruceacademy.com
 Let's get down to business
If you are serious about being able to kick like I do, then I highly reccomend you check
out my 6 week OPTIMAL KICKS course. This is the most comprehensive strength and
conditioning course on the market for martial artists, and will improve your kicks
endlessly!

So with that being said, let me take you through some strengthening drills that I still do to this day, and they will
greatly compliment all of your hard efforts within your flexibility training.

LEG PULSES - Video link: https://vimeo.com/656115055/f77dd3577f

STEP 1.
Hold your leg out in a round kick position, to your maximum height. Ensure you are holding at a height whereby you
dont compromise technique or alignment for height.

STEP 2.
From your maximum height, you are
going to do pulses up past this point
and then back down. Aim for 10
pulses, and on the return, take the
leg back to position 1, do not take to
the floor.
(the pulse is at a fast pace, and only
needs to raise a few inches to reap
the rewards)

chloebruceacademy.com
FIGURE 8 - Video link: https://vimeo.com/656195498/32ddfe644c

Start at image 1 below. Your leg needs to be held out straight in a round kick position and should start a foot off the
floor. Keeping the leg straight throughout, you are going to draw the number 8 with your leg. (passing through images
number 2, 3 and 4. You end back at image 1 where you started.
You dont have to go as high as I am, but try to develop a number 8 as wide and as high as you can.
Aim to do 10 on each leg. If you need to hold onto a wall or a chair for balance please do.

SEMI CIRCLES - Video link: https://vimeo.com/656113739/26448425e6

Start at image 1 below. Your leg needs to be held out straight in a round kick position and should start a foot off the
floor. Keeping the leg straight throughout, you are going to draw a big arc with your leg. (passing through images
number 2, and 3. Then back from 3, to 2, to 1. (That counts as a full Arc!
You dont have to go as high as I am, but try to develop the arc to the best of your ability as wide and as high as you
can.

chloebruceacademy.com
HORIZONTAL PLANE - Video link: https://vimeo.com/656118970/06e03bd919

Start at image 1 below. Your leg needs to be held out straight in a round kick position and should start around waist
height. Keeping the leg straight throughout, you are going to draw a line across to image 2, and then return to image 1.
Back and forth on a horizontal plane.
Aim to do 10 (there and back is 1) on each leg. If you need to hold onto a wall or a chair for balance please do.

LEG RAISES - Video link: https://vimeo.com/656116434/b5a7de908d

Start at image 1 below. Your leg needs to be held out straight in a round kick position and should start a foot off the
floor. Keeping the leg straight throughout, you are going to raise your leg up to your maximum height (see image 2) and
down again. Make sure this is slow and contolled, not swung.
You dont have to go as high as I am, but to the best of your abilit.
Aim to do 10 on each leg. If you need to hold onto a wall or a chair for balance please do.

chloebruceacademy.com
MOUNTAIN CLIMBERS - Video link: https://vimeo.com/656109902/7d883554a1

Mountain climbers are slightly different to the other strengthening drills. (Please watch video link above first).

Directions
1. Start in a standing ready stance, with both feet on the floor.
2. Kick out 1 kick of your choice at a height of your choice with your left leg. Then place your foot back down.
3. Kick out 2 kicks with your left leg (without placing your foot down in between each kick)
4. Kick out 3 kicks with the left leg then place your foot back down.
5. Kick out 4 kicks with your left leg then place your foot back down.
6. Continue through the numbers, until you have done up to 10 kicks on the left leg.
7. Repeat steps 1 - 6 on the right leg.

Please note - When you are doing your kicks, think of different kicks, different heights and different angles. Get
CREATIVE with them.

chloebruceacademy.com
Join the Academy today
Founded by myself, Chloe.
The Chloe Bruce Academy is an online space for individual practice and growth.
My job is to encourage students to achieve excellence through elite coaching and positive
influences.
Beyond the physical aspect, I also reinforce the complete personal development of each
student, striving for an empowered mindset.

By joining the CB Academy you gain access over 200 videos for all levels, You can explore
daily training classes, workshops, in depth tuition, 21 Day flexibility challenge, Optimal Kicks
program, and an opportunity to connect with our incredible community. Access the full CBA
library without ads and enjoy monthly membership vlogs & Q&A’s with Chloe.
This is your one stop shop for the highest quality Martial arts, Yoga, Fitness & Flexibility
classes online.

JOIN TODAY

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