PROGRAMS

Programs2019-09-10T15:52:09+01:00

BEGINNERS PROGRAMS

10 day beginners program

This is where your journey begins, Master Frodo.
10 minutes per day for 10 days in a row.
Practice secret, practice safe!

Old version of 10 day beginners program

This is the older version of the 10 in 10 program.
10 minutes per day for 10 days in a row.
You can do this one after the new 10 in 10, but we brought it back to life because it was an all-time favorite.

Startup Week 2.0

This program is for beginners and contains a Tutorial + Flow for each day. Too fast, or too hard? Go take the Yoga for Rocks programs first!

Foundation week

Increasing the challenge slightly, with the next program that will lay the foundation for your future yoga practice.

Foundation Program Series 2

This is the continuation of Foundation week, to prepare you for more advanced programs.

INTERMEDIATE – ADVANCED PROGRAMS

Feel the Flow

Technically a bundle. But an awesome program to do for 4 weeks!

Intermediate week

Intermediate program will challenge you beyond where you think your limits are.

Yoga Uniao Series #1

Sebastian’s creation and the most difficult program to date. For advanced members only.

Yoga Uniao Series 2

If you completed series #1 already, you know what’s coming!

Live athlete flows

Join Sebastian and your fellow suffering humans in a live athletes flow. 1h full body flows!

Less talk more yoga

Less instructions, more flowing!

SPECIALTY PROGRAMS

40+ Warrior Program

A USADA approved performance enhancer for our 40+ members.

Competition week

Created for the optimal preparation in the days that matter the most.

Breathing Program

Do you like getting tired during rolling? If not, jump in on the breathing program!

Breathing Program 2

Pro breathing instructor Artur Paulins is here to take your breathing methods to the next level

Yoga for the Exhausted

This program is for when you’re feeling extremely tired either from bjj porrada or work/life in general. 0 energy needed!

Handstand Program

Handstands add +5 intimidation to your score and they boost coolness by 73%.

Acro program

Grab your partner and start flying! Big hit for couples.

Informal morning yoga

No standing poses, no hardcore flows, just the simple old morning stretching to loosen up your stiff body.

Yoga for rocks #1 – Inverted Guard
Get your body ready to play the open guards, with this specific but generally great program.
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Yoga for rocks #2 – Hips
This is a perfect program for stiff hips! After a couple of rounds through this program, your hips will feel anew.
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Yoga for rocks #3 – Legs
Your hamstrings, quads, calves, groin, outer legs are waiting to feel better.
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Yoga for rocks #4 – Shoulders
Of course we have not forgotten about shoulders. Bad posture, be gone!
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Yoga for rocks #5 – Head to Toes
A program for the extremely inflexible, targeting everything from your head to your toes.
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BODY PART PROGRAMS

Hip Week

Don’t let the happy picture fool you. This program starts out crazy hard, and you will suffer through many hardships on your journey. The reward is bigger than destroying Saruman though: Healthy and flexible hips!

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Backbody Week

Hamstrings, butt, back, calves and neck. Those are the guys that will be thanking you a week from now!

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Back Pain Week

If you have general, mediocre back pain, this is the program for you. If you have an acute injury, don’t do this program.

Neck Week

If you have a stiff neck, this is the program for you. If you have a neck injury, don’t do this program.

Core Program

Five days dedicated to the exercises most need, and most avoid. Not for the lazy ones.

Shoulder Week

Stiff and sore shoulders from rolling hard or lifting weights? This program is the cure.

Hamstrings and Back

Stiff hamstrings and back are holding you back from playing your best open guard. Not today!