REACH YOUR GOALS WITH FULL STRETCHING ROUTINES
For SIDE SPLITS, MIDDLE SPLITS, BACK BENDS AND FEET TO HEAD POSES.
These routines were built to balance flexibility and strength, to help you reach your goals safely and sustainably. Each routine is designed to create lasting habits; integrating breath work, and muscle engagement within stretches.
Designed for both students & coaches, beginner to advanced. The modular routines are laid out in book-style format with detailed instructions, gifs and videos. This allows you to quickly reference technique tips & teaching cues while working with others or training on your own.
These are the exact routines I taught for years while coaching aerial, pole, Lyra-hoop, and flexible strength. They’ve been refined to support both self-guided training and class instruction.
Challenge yourself to consistently practice these routines for 100 days!
How it Works
Warmup
Quick cardio, muscle awareness & isolation, or breathwork & posture.
Dynamic Routines
Choose a goal to focus on; side splits, middle splits, or backbends.
Static Routines
Continue working on your goals with static stretches & poses.
Share Progress
Tell the community what you just accomplished and see your progress displayed on your profile.
Pose Inspiration
Find the names of poses and variations, and some of the best tutorials on the web.
Routine Guide
30 minute, 1 hour & 2 hour suggested routines & schedules for beginner to advanced.
Profile
Keep track of your progress.
Create Goals
Add current & completed goals.
Habits
Choose your schedule.
Benefits
- Improve posture, mobility, and strength in poses through consistent goal-focused routines.
- Learn proper form, muscle engagement, and breathing techniques to move more safely and effectively.
- Balance intense hobbies and workouts with focused flexibility and strength training.
- Build awareness of where your body holds tension and learn how to release it.
- Create sustainable movement habits you can return to week after week.
- Gain confidence in each movement through repetitive cues. These cues can be applied to almost any stretch.
Why These Routines Work
These routines combine flexibility, strength, breathwork, and body awareness into a structured system designed to support long-term progress.
Most people struggle with flexibility because they rely on random stretches without building awareness of posture, muscle engagement, recovery, or consistency.
Whether you’re balancing workouts, sitting at a desk all day, traveling, returning to movement, or working toward specific flexibility goals, these routines help you build a sustainable practice you can continue long-term.
By repeating and refining the same foundational movements each week, you develop confidence, control, and a deeper understanding of your body over time.
Community Progress
Inspire & be inspired by our flexible community!
Hey, I'm Amanda
I started this community in 2014 when I transitioned from strength-focused workout routines to a balanced flexible-strength routine.
I became fascinated by the idea of balancing strength and flexibility. The transformation my body experienced, from tight and poor posture to bendy and aligned with good posture, inspired me to share these routines.
I taught aerial dance, specifically pole, lyra, and flexible-strength classes in the DC area for 7 years. These are the flexible-strength routines I used to teach and continue to practice.
Over the past decade, I have completed five 100-day flexibility challenges. Now, as a mom, I try to incorporate 30 minutes of stretching sporadically throughout the day to maintain what I've built.
I hope you enjoy!
Bonus
If you didn’t already know I have a bunch of pure food recipes on my blog. These are the recipes I eat on a regular basis to keep me healthy and ready for action. You can find vegan, raw vegan, sprouted, fermented, and a bunch of other crazy cool recipes. Take me to the free recipes!
Contact Me
