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FLEXIBILITY & STRENGTHENING COURSE
BEGINNER LEVEL
#1 STRETCH/FLEXIBILITY (30:25)
#2 FLEXIBILITY and STRENGTH COMBO (27:09)
#3 RIGTH AND LEFT SPLITS FLEXIBILITY (9:39)
#4 BACK FLEXIBILITY with TERABEND (14:10)
#5 BACK FLEXIBILITY (7:52)
#6 HIP FLEXER and GLUTE STRENGTHENING (11:59)
#7 FEET FLEXIBILITY and STRENGTH (13:48)
#8 COMPETITION WARMUP (52:32)
#9 HYPEREXTENSION IMPROVEMENT (9:06)
#10 BACK and SHOULDERS FLEXIBILITY (18:09)
#11 ABS and BACK STRENGTH (11:41)
#12 RECOVERY STRETCH (32:45)
#13 BODY ALIGNMENT AND BALANCE IMPROVMENT (14:51)
#14 TURN OUT FLEXIBILITY AND STRENGTH (16:55)
#15 MIDDLE SPLIT JUMPS (11:47)
#16 HIPS AND MIDDLE SPLIT FLEXIBILITY IMPROVEMENTS (28:36)
#17 ARABESQUE AND PENCHE IMPROVEMENTS (22:34)
#18 HAMSTRING FLEXIBILITY (18:19)
#19 JUMPS AND LEAPS IMPROVEMENT (19:53)
#20 FEET AND INNER THIGHS STRENGTHENING (12:19)
#21 KNEES & HYPEREXTENSION STRENGTHENING and STRETCHING with the BAND (11:47)
#22 SPLITS (14:04)
#23 LOWER and UPPER ABS STRENGTHENING (8:26)
#24 BACK LEG STRENGTHENING and BACK LEG KICKS (12:37)
#25 SPLITS ,COMMON MISTAKES and HOW TO FIX THEM (6:51)
#26 WARM UP TRAINING (12:23)
#27 STRENGTHENING UPPER BODY and FEET with therabend (13:44)
#28 QUICK CARDIO WORKOUT (10:15)
#29 ABS and LEGS STRENTHENING (26:02)
#30 BACK STRENGTH and BACK KICKS (12:37)
#31 UPPER and LOWER BACK FLEXIBILITY (18:14)
INTERMEDIATE LEVEL
#1 STRETCH/FLEXIBILITY (41:14)
#2 FLEXIBILITY and STRENGTH COMBO (30:14)
#3 FEET FLEXIBILITY and STRENGTH (13:48)
#4 COMPETITION WARMUP (52:32)
#5 HYPEREXTENSION IMPROVEMENT (9:06)
#6 BACK and SHOULDERS FLEXIBILITY (18:09)
#7 ABS and BACK STRENGTH (11:41)
#8 RECOVERY STRETCH (32:45)
#9 LEGS EXTENSION (25:22)
#10 TOTAL BODY STRENGTHENING (28:58)
#11 HOW TO IMPROVE/LEARN NEEDLE EXTENSIONS (14:00)
#12 BODY ALIGNMENT AND BALANCE IMPROVMENT (14:51)
#13 TURN OUT FLEXIBILITY AND STRENGTH (16:55)
#14 MIDDLE SPLIT JUMPS (11:47)
#15 HIPS AND MIDDLE SPLIT FLEXIBILITY IMPROVEMENTS (28:36)
#16 ARABESQUE AND PENCHE IMPROVEMENTS (22:34)
#17 HAMSTRING FLEXIBILITY (18:19)
#18 JUMPS AND LEAPS IMPROVEMENT (19:53)
#19 FEET AND INNER THIGHS STRENGTHENING (12:19)
#20 KNEES & HYPEREXTENSION STRENGTHENING and STRETCHING with the BAND (11:47)
#21 SPLITS (14:04)
#22 FULL BODY FLEXIBILITY & STRENGTH with the BAND (37:55)
#23 SIDE TILT & LEG EXTENSION STRENGTHENING (12:16)
#24 SPLITS ,COMMON MISTAKES and HOW TO FIX THEM (6:51)
#25 "SCORPION" FLEXIBILITY , STRENGTH and TECHNIQUE (13:44)
#26 FULL BODY FLEXIBILITY and STRENGTH floor work (35:20)
#27 GLUTES AND BACK LEGS EXTENSION (20:57)
#28 WARM UP TRAINING (12:23)
#29 HAMSTRING and HIP FLEXERS FLEXIBILITY (15:36)
#30 PANCHE FLEXIBILITY and STRENGTH (7:46)
#31 STRENGTHENING UPPER BODY and FEET with therabend (13:44)
#32 QUICK CARDIO WORKOUT (10:15)
#33 ABS and LEGS STRENTHENING (26:02)
#34 BACK STRENGTH and BACK KICKS (12:37)
#35 UPPER and LOWER BACK FLEXIBILITY (18:14)
ADVANCE LEVEL
#1 FEET FLEXIBILITY and STRENGTH (13:48)
#2 STRETCH/FLEXIBILITY (51:10)
#3 FLEXIBILITY and STRENGTH COMBO (66:05)
#4 COMPETITION WARMUP (52:32)
#5 HYPEREXTENSION IMPROVEMENT (9:06)
#6 BACK and SHOULDERS FLEXIBILITY (18:09)
#7 ABS and BACK STRENGTH (11:41)
#8 RECOVERY STRETCH (32:45)
#9 LEGS EXTENSION (25:22)
#10 TOTAL BODY STRENGTHENING (28:58)
#11 HOW TO IMPROVE/LEARN NEEDLE EXTENSIONS (14:00)
#12 BODY ALIGNMENT AND BALANCE IMPROVMENT (14:51)
#13 TURN OUT FLEXIBILITY AND STRENGTH (16:55)
#14 MIDDLE SPLIT JUMPS (11:47)
#15 HIPS AND MIDDLE SPLIT FLEXIBILITY IMPROVEMENTS (28:36)
#16 ARABESQUE AND PENCHE IMPROVEMENTS (22:34)
#17 HAMSTRING FLEXIBILITY (18:19)
#18 JUMPS AND LEAPS IMPROVEMENT (19:53)
#19 FEET AND INNER THIGHS STRENGTHENING (12:19)
#20 KNEES & HYPEREXTENSION STRENGTHENING and STRETCHING with the BAND (11:47)
#21 BATTEMENTS & LEG EXTENSIONS FLEXIBILITY and STRENGTH (15:25)
#22 SPLITS (14:04)
#23 FULL BODY FLEXIBILITY & STRENGTH with the BAND (37:55)
#24 SIDE, TILT & LEG EXTENSION STRENGTHENING (12:16)
#25 SPLITS ,COMMON MISTAKES and HOW TO FIX THEM (6:51)
#26 "SCORPION" FLEXIBILITY , STRENGTH and TECHNIQUE (13:44)
#27 FULL BODY FLEXIBILITY and STRENGTH floor work (35:20)
#28 GLUTES AND BACK LEGS EXTENSION (20:57)
#29 WARM UP TRAINING (12:23)
#30 HAMSTRING and HIP FLEXERS FLEXIBILITY (15:36)
#31 PANCHE FLEXIBILITY and STRENGTH (7:46)
#32 STRENGTHENING UPPER BODY and FEET with therabend (13:44)
#33 QUICK CARDIO WORKOUT (10:15)
#34 ABS and LEGS STRENTHENING (26:02)
#35 BACK STRENGTH and BACK KICKS (12:37)
#36 UPPER and LOWER BACK FLEXIBILITY (18:14)
#6 HIP FLEXER and GLUTE STRENGTHENING
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