Road to becoming more

Flexible & stronger

Let's get started!

Hey there!

Beautiful work as always. No program changes this week before we change things up again in a week 🙂 Happy training!

–> –> CLICK ME for Feedback PDF <– <–

To Film this Week:

  • Flexibility
  • Cobra
  • Half Split Back Knee Straight
  • Runners Stretch
  • Middle Split with Both Knees Bent
  • Half Middle Split
  • Laying 1 Legged Hamstring Stretch – with Elastic
  • Half Split Back Knee Bent Against the Wall
  • Shoulder Warm Up with Elastic
  • Shoulder Stretch Wall Slides
  • Runners Stretch Slides
  • Shoulder Stretch on Knees

–> For all of these flexibility exercises please film the whole set and not just a few reps. 


  • Tuck on Back
  • Box Tuck Shrugs
  • Walk hands in Downward Dog with feet on chair
  • Wall Crow
  • Kneeling Shoulder Shrugs with Elastic

How does it work?

Time to get to work.

Start slow. Train handstands and flexibility 3-4 times a week.
Only do what feels safe and reach out with any questions. 

Please upload the request videos by Sunday so Nastya can do your feedback on Mondays

Your Info

You are currently starting a 1-on-1 online coaching without 3 month commitment

Start Date: Dec 6


✓ Month 1: $550 – done
✓ Month 2: $550 due 4 weeks from starting date
✓ Month 3: $550 due 8 weeks from starting date

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