Programs → Flexibility & Mobility
No Equipment

Move without limits.
In 6 weeks.

Gymnastic flexibility isn't magic — it's a skill. This program teaches you the active stretching methods used in competitive gymnastics to unlock splits, a deep bridge, and full shoulder mobility.

Duration
6 Weeks
Level
All Levels
Per Week
5 Days
Equipment
None
$19
One-time. Lifetime access.
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What's included
Full 6-week program (all weeks unlocked)
Step-by-step guides for every stretch
Lower body, bridge & shoulder tracks
Email support from Liam
Lifetime access — train it again anytime
What You'll Achieve

After 6 weeks,
here's where you'll be.

Flexibility isn't just about doing the splits. It's about moving freely, reducing injury risk, and feeling better every day.

🦵

Front and middle splits

The gymnastic method targets active flexibility — building the hamstring and hip flexor range to hit the floor on both sides.

🌉

A deep, open bridge

Spine mobility, shoulder flexibility, and hip extension all at once. By week 6, yours will be something you're proud of.

🙌

Overhead shoulder mobility

Tight shoulders are the #1 limiter for handstands and overhead work. This program opens them up — and keeps them that way.

🛡️

Injury-resistant joints

Flexible muscles absorb force better than stiff ones. You'll feel it immediately in your hips, lower back, and knees.

How It Works

Not just stretching.
Active flexibility.

Passive stretching only gets you so far. This program trains your muscles to be strong in their lengthened positions — which is how gymnasts actually move.

01

Active before passive

Every session starts by warming up the tissue actively before going into deep stretches. This protects your joints and speeds up adaptation.

02

Three tracks, every week

Lower body (splits), bridge (spine & hip extension), and shoulders rotate across the week. Nothing gets neglected.

03

Short, daily sessions

5 days a week, 20–30 minutes each. Consistency beats intensity for flexibility. This is a daily practice, not an event.

Inside the Program

Week 1 is on us.
The rest is yours.

Tap any exercise to see exactly how to do it. Purchase to unlock all 6 weeks.

WEEK 1 & 2

Foundation

Opening the tissueFree Preview

Day 1 — Lower Body

Active Leg Swing
3 × 15 each direction
+
1
Stand on one leg, hold a wall for balance with one hand.
2
Swing the free leg forward and back with control — gradually increasing range each rep.
3
After front/back swings, repeat with side-to-side swings. Then switch legs.
Increase range gradually — don't force range on the first few reps
Keep the standing leg slightly bent — never locked out
Don't swing passively — actively control every part of the movement with your muscles
Low Lunge Hip Flexor Stretch
3 × 45 sec each
+
1
Step one foot forward into a lunge. Lower your back knee to the floor.
2
Keep your torso upright — hands on front knee or hips.
3
Gently shift your hips forward until you feel a stretch in the front of the back hip. Hold.
Torso stays tall — leaning forward reduces the stretch
Breathe deeply into the stretch — each exhale lets you go slightly deeper
Don't let your front knee drift past your toes — keep it stacked over your ankle
Seated Hamstring Reach
3 × 40 sec each
+
1
Sit with legs straight in front of you. Flex your feet — toes pointing up.
2
Hinge forward from your hips — not your lower back. Keep your spine long.
3
Hold at your maximum reach. Think about lengthening, not collapsing.
The stretch should be in the back of your thigh — not your lower back
Think "long spine" as you fold — don't round into it
Don't round your lower back to get deeper — that's not flexibility, that's just poor posture
Pancake Stretch
3 × 45 sec
+
1
Sit in a wide straddle — legs spread as wide as comfortable.
2
Hinge forward from your hips, keeping your back flat. Walk your hands forward.
3
Hold at your max depth. Breathe — try to relax your inner thighs on each exhale.
Open your hips first before trying to go flat — sit tall before folding
Keep feet flexed to protect your knees in the wide position
Don't collapse into a rounded spine — the goal is a flat back fold, not a curled one
Half Split Hold
3 × 30 sec each
+
1
From kneeling, extend one leg straight ahead. Flex the foot.
2
Hinge forward over the extended leg. Keep your back flat.
3
Hold at max depth — hands on floor or on the extended leg for support.
Keep the back knee directly under your hip — not behind it
The farther your hips are back, the more hamstring stretch you get
Don't let your hips twist — they should stay square to the front leg

Day 2 — Bridge & Spine

Cat-Cow Mobilization
3 × 10
+
1
On all fours — hands under shoulders, knees under hips. Neutral spine.
2
Exhale: round your back fully toward the ceiling (cat). Tuck chin and pelvis.
3
Inhale: drop your belly and lift your head and tailbone (cow). Full arch.
Move slowly — breathe with the motion, not against it
Get full range in both directions — don't shortchange either end
Don't rush — this is spine mobilization, not a warm-up exercise to blast through
Glute Bridge Hold
3 × 20 sec
+
1
Lie on back, feet flat near hips. Arms by sides.
2
Drive hips up by squeezing glutes. Straight line from knees to shoulders.
3
Hold for 20 seconds. Breathe steadily. Squeeze hard the entire time.
This opens your hip flexors — you should feel a stretch in the front of your hips
Drive through your heels, not your toes
Don't let hips drop mid-hold — if they drop, you've lost the stretch benefit
Cobra Stretch
3 × 40 sec
+
1
Lie face down, hands under your shoulders.
2
Press up with your arms, keeping your hips on the floor. This is a spine extension — not a push up.
3
Hold and breathe into the stretch. Relax your lower back.
Hips stay on the floor — if they lift, you've gone too far
Only go as far as comfortable — the range builds progressively over weeks
Don't use neck tension to look up — the extension comes from the spine, not the neck
Wheel Pose (from floor)
3 × 20 sec
+
1
Lie on your back. Feet flat near hips, hands beside your ears with fingers pointing toward feet.
2
Press through hands and feet simultaneously to push your hips toward the ceiling.
3
Hold at your max height. If the full bridge is too much, just lift onto the top of your head first.
Push hips toward the ceiling — think about making the arc as high as possible
Breathe — this is a hold, not an apnea exercise
Don't let your knees flare outward — keep them tracking over your toes
Child's Pose
2 × 45 sec
+
1
Kneel and sit back toward your heels.
2
Reach arms long overhead on the floor. Let your head drop.
3
Breathe into your lower back — let everything relax.
This is a recovery stretch — the goal is to fully let go, not fight the position
Walk hands to one side for a lateral spine stretch variation
Don't rush this — use the full time. It decompresses everything after the bridge work.

Day 3 — Shoulders

Active Arm Circle
3 × 10 each direction
+
1
Stand tall, core braced. Raise one arm and make a full circle — as large as possible.
2
Move slowly and with control — feel the shoulder through the full range.
3
After 10 forward, reverse direction for 10 backward. Then switch arms.
Keep your core tight — don't let your lower back arch as the arm goes overhead
Full circle, full range — every rep
Don't rush — slow circles are a diagnostic. Any stiffness or pain is useful information.
Wall Shoulder Stretch
3 × 40 sec each
+
1
Stand beside a wall. Place one forearm flat on the wall at shoulder height.
2
Rotate your entire body away from the wall until you feel a stretch across the front of your shoulder and chest.
3
Hold and breathe. Try it with your arm higher to hit a different angle.
Don't force it — let the rotation deepen gradually with each breath
Different arm heights stretch different parts of the shoulder — experiment
Don't twist at the waist only — the whole torso should rotate
Doorframe Chest Opener
3 × 40 sec
+
1
Stand in a doorframe. Place both hands on the sides at 90° (elbows at shoulder height).
2
Step one foot through and gently lean forward until you feel the stretch across your chest.
3
Hold. Breathe. Try arms raised higher for an overhead position stretch.
Keep your core tight — don't let your lower back extend to compensate
Arms at 90° and arms overhead both matter — do both variations over time
Don't lean so far that it becomes uncomfortable — a steady mild stretch is what you want
Prone Y-T-W
3 × 8 each
+
1
Lie face down. Arms in Y shape (overhead V) — lift and squeeze shoulder blades. Lower. 8 reps.
2
Arms in T shape (straight out to sides) — lift and squeeze. Lower. 8 reps.
3
Arms in W shape (elbows bent, like a flex) — lift and squeeze. Lower. 8 reps.
These build the strength to maintain open shoulders — not just stretch them
No weight needed — your arms are enough for these small muscles
Don't just move your arms — focus on squeezing the shoulder blades together each time
Behind-the-back Clasp Hold
3 × 30 sec each
+
1
Reach one arm up and behind your head (elbow pointing to ceiling).
2
Reach the other arm up from below your back.
3
Clasp fingers if you can. If not, hold a towel between. Hold for 30 seconds. Switch sides.
Do both sides — most people have a dramatically tighter side. That side needs more work.
No bouncing — steady hold and breathe
Don't force the clasp if your shoulders aren't there yet — use a towel as a bridge
WEEK 3 & 4

Depth

Pushing the range🔒 Locked

Purchase to unlock all 6 weeks of programming.

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WEEK 5 & 6

Full Range

Locking in the gains🔒 Locked

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Your Coach
Liam coaching

Why trust a 18-year-old gymnast?

Because I started exactly where you are. I know what it's like to have zero strength, zero flexibility, and zero idea what you're doing.

I've been training gymnastics since I was 7 years old, coached kids and adults of all levels at my local club, and competed at the national level in Canada. I've seen what works and what doesn't — at every level.

This program is built the way my coaches built me. Progressive, intentional, and designed to actually work.

2nd Place — Canadian National Championships
Elite Canada Champion (Junior)
Coached athletes from age 6 to 50+
11+ years of competitive gymnastics

Move without limits.

6 weeks of gymnastic flexibility. No equipment, no excuses.

Get This Program — $19
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