Flexible in 4 Weeks
4 Seasons
WELCOME TO FLEXIBLE IN 4 WEEKS
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.
HOW IT WORKS
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!
WHAT TO EXPECT
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.
LAST BUT NOT LEAST - HAVE FUN!
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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1.42 MBFlexible in 4 Weeks - Week 4
1.42 MB
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1:17:02Episode 1Deep Core 75 with Camilla
Episode 1
The deepest stretch out there.
Our popular Deep Core class taught by Camilla.
This cult class is favoured by both men and women alike, from athletes to the very stiff. Suitable for beginners and advanced students alike, Deep Core focusses mainly on the flexibility and alignment of our “true co...
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33:22Episode 2Deep Core 30 #2 (Legs) with Michele
Episode 2
Practice key leg stretching yoga poses from our Deep Core class. Expect slow deep stretches to open up hamstrings, abductors, glutes and hip flexors.
In this #2 version of Deep Core 30, Michele will guide you through safe steps, with guidance for props for the stiffer practitioner, or deeper op...
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Fierce Grace 75 Group Class with Michele
Episode 3
Join our latest Teacher Trainees and some other familiar teachers at our North studio for our signature Fierce Grace class - 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 St...
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35:00Episode 4Fierce Grace 30 with Daniel
Episode 4
Our classically based yoga class with the FG hallmarks of strength, stamina, fluidity and relaxation, taught by Daniel. The 30 minute version of the class that we designed to be easily adaptable for all levels.
Everything you ever wanted in a yoga class. Multi-level, multi-style. Fluid and expa...
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50:23Episode 5Upper Body Opening with Chi
Episode 5
An invigorating yet releasing blend of yoga, qui gong, deep breathing and stretches.
Chi will lead you through both standing and floor poses to open up the upper body, chest, lungs, ribcage, heart and throat. You will finish feeling expanded and relaxed. This 50 minute class encompasses standin...
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23:26Episode 6Twisted with Oscar
Episode 6
Twists are so beneficial for the spine, they calm the nervous system and improve circulation to the core. This class mobilises the spine, abdominal area and core through simple movements, opens up tight areas through passive movements and slims the waist through muscular twists.
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1:12:05Episode 7Primal 75 with Oscar
Episode 7
Functional movement meets animal flow meets Fierce Grace. Get back your primitive, animal freedom with our popular Primal class taught by Oscar.
Expect the key foundation poses from the FG system. A breath-led Warrior sequence, flowing dance-like moves coupled with groan inducing core and upper ...
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FIERCE AKA "The Beast" 90 Livestream with Emma
Episode 8
(Tame) Beast - a 90 min version of the full length FIERCE Advanced class taught by our senior teacher, Emma.
Designed to take you to the next level in strength, flexibility, balance, patience and sense of humour.
Learn the developments of the poses you have learned in the other classes and the...
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1:04:39Episode 9Shiva Shakti Freeform Flow with Mel
Episode 9
A combination of yoga, movement, dance, stretching and floor work will get you feeling loose, free and sexy. Flow free in this session with Mel Lowe.
Shiva Shakti is an art of self expression. Stretching flowing floor asanas to promote energy move into standing dance steps linked with your breat...
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10:59Episode 10Intense Leg Stretch Sequence with Michele
Episode 10
Michele will take you through hip flexor, hamstring, quad, foot and pelvis openers to get your lower body loose and open ready for more advanced poses. Dragon, Crescent Lunges, Runners Stretch. Paschi, Quad Stretch, Janushirasana, Lifted Double Leg Stretch and more will increase your flexibility ...
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1:04:21Episode 11FG2 60 NYC with Michele
Episode 11
Michele guides you through a 60 minute version of FG2, our intermediate class. Suitable for FG students who want to try some new things and advanced practitioners who wish to go deep. A pleasurable but strenuous yoga class that will challenge you. If you're familiar with FG2 expect some new varia...
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I've Only Got 20 Minutes! with Michele in Mexico
Episode 12
It's amazing what you can do in 20 minutes. This standing series will align and strengthen, open and release. Michele explains alignment while taking you through this medium paced sequence. A short standing flow to open back, and chest leads to classical poses like Chair, Eagle, FG Warrior Series...
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Neck, Shoulder and Upper Back Release with Michele
Episode 13
Michele will take you through a series of stretches to lengthen, open and release tension in your neck, shoulders, trapezius, deltoids and spine.
The mainly floor based sequence will take you through poses that deliver traction and circulation to the spine and neck. Breath based micro-movements ...
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1:15:50Episode 14Livestream IN 75 with Lotte
Episode 14
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 and demonstrated by Sian on a recorded Livestream.
This entirely floor based yoga/physiotherapy class will reach deeper in to muscle, joints and a...
