Flexible in 4 Weeks

Flexible in 4 Weeks

4 Seasons


We have carefully designed this four week programme to deliver incredible results. Expect to lengthen, open, de-tangle and de-stress the body and mind. You will also strengthen supporting muscles and create stability while you safely improve your flexibility in as little as 30 minutes a day.

Classes, targeted workouts and tutorials will fast track you to a flexible supple body. In just 30-75 minutes a day you will feel your body get
stretched open and back to how it was designed to be - loose, agile and comfortable.

Our Flexible in 4 Weeks programme will gradually increase in level each week to keep you improving and building on what you have achieved the
week before. Every other day, days 1, 3 and 5, you will take deep stretch classes to open hips, legs, spine and shoulders. Every day in between,
days 2, 4 and 6, you will perform a balanced strength and flexibility class to continuously create a safe, strong foundation for your stretching and use your strength to create your flexibility. The 7th day is a softer approach, to allow the body to open and the mind to relax, leaving you recharged for the week ahead.

Use the drop downs below to view each week of the programme. Don't worry - we don't expect you to do every video you see! Each day there is a suggested 50-75 minute class, or a 20-30 minute class for when you are short on time. You can always revisit your favourite classes and mix and match them in.

You'll find a PDF you can download in each Week section which shows you day by day your practice options to help you plan your week.

Try to put aside an hour each day to see faster results but we understand sometimes that's not workable. The shorter version of the class allows you to maintain the momentum of your programme. If you’re enjoying working hard you can practise both!

The course intensifies as you work through it and gain more flexibility and stamina. Days 1, 3 and 5 focus on deep stretching. Days 2, 4 and 6
combine strength with flexibility to ensure a balanced progression. Day 7 is a relaxing stretch class to ease and open the whole body and an optional
bonus tutorial to support your knowledge of technique or alignment.

The variety of classes and time lengths are designed to make it easy and fun for you to keep working daily, feeling excited by the variety of
movements, classes and teachers. Learn a lot, stay motivated and see spectacular results in your body and energy.

If you have any questions about the programme or feedback we'd love to hear from you. Get in touch at [email protected]

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Flexible in 4 Weeks
  • Flexible in 4 Weeks - Week 3

    1.42 MB

  • IN 75 with Michele in Positano

    Episode 1

    Improve joint mobility and open your whole body while gradually getting wound down, de-stressed and softened in our popular IN class, taught by Michele in Positano, Italy.

    This entirely floor based yoga/physiotherapy class will reach deeper in to muscle, joints and attachments, releasing and st...

  • IN 30 #2 (Legs) with Michele

    Episode 2

    Michele leads you through some key poses from the IN class, with a particular emphasis on the lower body.

    IN is a slower floor-based class with deep stretches of shoulders, hips, hamstrings, quads, and wrists. This, the second 30 minute version of IN for FGTV On Demand, will leave you feeling c...

  • Fierce Grace 75 with Michele

    Episode 3

    Our signature Fierce Grace class but a little shorter with a few poses taken out and a few variations added in. 75 minutes of Flowing Warm up, Warrior Series, Balancing, Arm Strengthening, Core Work, Back Strengthening and Leg Stretching. With a couple of glamour poses thrown in.

    Work every inc...

  • Fly 45 with Kam

    Episode 4

    Taught by Kam, Fly is a fluid multi-level class with foundation poses you know and love, punctuated with the secrets of how to learn and develop your arm balancing poses.

    Learn how to tackle and master glamour poses such as Crow, Crane, Guillotine, Side Crow, Crazy 8 and Dolphin while building ...

  • Deep Core 75 Livestream with Lotte

    Episode 5

    The deepest stretch out there in our ever popular Deep Core class taught by Lotte.

    This cult class is favoured by both men and women alike, from athletes to the very stiff.

    Foundation standing poses improve alignment while this mainly floor based class allows us to drop any desire to “perform” ...

  • Deep Core Floor 40 with Michele

    Episode 6

    Michele takes you through the 40 minute floor series of our ever popular Deep Core Class. Stretch and open hips, legs and pelvis without ever having to stand up.

    This cult class is favoured by both men and women alike, from athletes to the very stiff. Suitable for beginners and advanced student...

  • Primal 60 with Mel

    Episode 7

    Functional movement meets animal flow meets Fierce Grace. Get back your primitive, animal freedom with our popular Primal class, the 60 minute version, taught by Mel L.

    Expect the key foundation poses from the FG system. A breath-led Warrior sequence, flowing dance-like moves coupled with groan...

  • Calming and Grounding Yoga with Oscar

    Episode 8

    Take a smooth and slow 20 minutes to calm down, reconnect, and feel grounded.

    This original sequence filmed specially for FGTV On Demand will help you to relax and let go, and is taught by Oscar Stevenson.

    Enjoy deep and steady hip stretches, downward dog, forward folds, and spine twists. An i...

  • Livestream IN 75 with Lotte #2

    Episode 9

    Improve joint mobility and open your whole body while gradually getting wound down, de-stressed, and softened in our popular IN class taught by Lotte on a recorded Livestream.

    This entirely floor based yoga/physiotherapy class will reach deeper in to muscle, joints and attachments, releasing an...

  • Partner Stretching 15 with Michele and Kam

    Episode 10

    Waiting for dinner to be ready? Don't waste it. This short class suitable for any level opens the body up through simple assisted stretches, massages and releases. Filmed during lockdown, it shows how a small space is enough to perform some great stretches. Shoulders, legs, hips and spine get som...

  • Fierce Flow 15 - A Sun Salutation Experience with Michele

    Episode 11

    This 15 minute Sun Salute based flow takes you into challenging poses to strengthen your muscles while freeing your mind.

    Dragon, Cartwheel, Twisted Cartwheel, Ab toners, Triangle, Extended Side Angle and other surprises branch off the Sun Salutation to ensure you feel invigorated, challenged a...

  • Yoga for Runners & Cyclists 45

    Episode 12

    Designed for runners and cyclists but a great class for anyone wanting to stretch tight hamstrings, hip flexors, glutei, quads, IT bands, psoas, calves and feet.

    This sequence can also help relieve knee, hip or lower back pain caused by an imbalance in the musculature of the lower body. Designed...

  • De-stress, Calm and Sleep with Michele

    Episode 13

    A short yoga sequence and breathing exercise to quieten the mind and stretch the body, with specific emphasis on poses that calm the nervous system and stimulate the "feel good" and sleep-wake cycle hormones.

    Hands to Feet Pose, Prasarita Pose, Standing Separate Leg Head to Knee Pose all stretc...

  • Foot Yoga with Michele

    Episode 14

    25 mins of everything you need to really take care of your feet (except a pedicure!)

    For the stiff unfit foot - to the hardworking athletic foot - we all need these exercises to keep our feet functioning as they should.

    Work through strengthening, stretches, releases, balancing, joint alignmen...