What to Expect from this Program

A Message from Kristina about Foundations of Flexibility

Workout Plan

28 Days of Progressive Mobility with Rest Days

    1. A Message from Kristina

      FREE PREVIEW

    1. How to Navigate This Course in Thinkific

    2. Equipment List

    3. Answers to Your Questions About this Course

    4. 28-Day Course Schedule

    5. Nerdy Corner: Learning Stuff About Your Body

    6. Training Journal Download

    7. Find Friends and Get Support in the Bendy Community!

    1. Day 1: 50-Minute Full Body Stretch Sesh

    2. Day 2: 20-Minute Strengthen Your Feet and Ankles

    3. Day 3: 1 Hour Happy Hips Workout

    4. Day 4: 30-Minute Shoulder/Neck Release

    5. Day 5: 50 Minute Full Body Stretch

    6. Day 6: 30 Minutes of Spine Support

    7. Day 7: Preparing for Week 2 with an Active Recovery Day

    1. Day 8: 50 Minute Full Body Stretch Sesh

    2. Day 9: The 20 Minute Anti-Sitting Workout

    3. Day 10: 1 Hour Happy Hips Workout

    4. Day 11: 30-Minute Shoulder/Neck Release

    5. Day 12: 50 Minute Full Body Stretch Sesh

    6. Day 13: 30 Minutes of Spine Support

    7. Day 14: Active Recovery Day and Self-Assessment and Planning

    1. Day 15: 1 Hour Full Body Stretch Sesh

    2. Day 17: 1 Hour Happy Hips Workout

    3. Day 18: 30-Minute Shoulder Workout

    4. Day 19: 13-Minute Pilates for Breathing

    5. Day 21: 1 Hour Full Body Stretch Sesh

    6. Day 20: 40 Minute Spinal Mobility Workout

    7. Day 21: Active Recovery Day

    1. Day 22: 1 Hour Full Body Stretch Sesh

    2. Day 23: 1 Hour Happy Hips Workout

    3. Day 24: 30-Minute Shoulder Workout

    4. Day 25: 17-Minute Pike Stretch Workout

    5. Day 26: 1 Hour Full Body Stretch Sesh

    6. Day 27: 40 Minute Spinal Workout

    7. Day 28: Final Assessment and Active Recovery Day

The Deets

  • $179.00
  • 38 lessons
  • 17 hours of video content
  • Work at Your Own Pace
  • Community Support & Coaching

Real Live Actual Customer Feedback

"My main reason for signing up was to make myself accountable to working on flexibility much more often. I met that goal and am happy that I stuck with it, and as a result, feel more motivated to keep this going as a regular practice."

"I'm more aware of my muscles their capabilities and my ROM. It's been very rewarding to go on this discovery journey."

"This program is truly invaluable and has helped my body and mind in many ways"

"I wanted to learn how to start stretching again from the most immobile baseline I have ever had. My usual programme was simply too much. Kristina showed me the right approach in this course. "

"I really loved this course. It took me longer than the 28 days to get through, but even on the days when I didn't do a workout, I often did some of the spinal mobility and shoulder and hip exercises at the end of work day which felt incredible."

"This has been a break from the chaos and it kept me going when I didn’t want to do anything."

Bodies Want to Move

Mobility is a skill that can be learned like any other...

  • Who Would Benefit from this Course?

    This course is ideal for folks who would like to be more flexible but don't know where to start.

  • What are the Requirements?

    As long as you don't have any injuries and you are able to commit to 20-60 minutes per day of mobility work, you're ready..

  • Do I Need a lot of Equipment?

    Equipment needs are minimal and we offer common household items as alternatives.

Created and Taught by Kristina Canizares

Founder of Fit & Bendy

Kristina Canizares

Founder & Head Coach

Kristina came to coaching after working to heal her own body from injuries sustained as a dancer and circus contortionist with hypermobility and other autoimmune conditions. She trained contortion with Serchmaa Byamba at San Francisco Circus Center, then began coaching at Cirque School LA in 2009. She has coached flexibility all over the world and works with clients to manage hypermobility, chronic pain, injury rehabilitation, and functional mobility challenges. Her clients include professional performers, athletes, and folks who just want to feel better in their bodies. She considers herself a facilitator of conversations within the body for better kinetic relationships.

More Advanced Bender?

Try Out the Flexibility Video Club for Self-Directed Programs