Programs2018-12-07T06:27:29+00:00

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.

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.

Live athlete flows

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

SPECIALTY PROGRAMS

40+ Warrior Program

A USADA approved performance enhancer for our 40+ members.

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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

Acro program

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

Handstand Program

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

review1-compressorYoga 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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review1-compressorYoga 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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review1-compressorYoga for rocks #3 – Legs
Your hamstrings, quads, calves, groin, outer legs are waiting to feel better.
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review1-compressorYoga for rocks #4 – Shoulders
Of course we have not forgotten about shoulders. Bad posture, be gone!
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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.