In-Person Workshops:

Hands-On Coaching to take your skills to the next level

Hands-On Coaching to take your skills to the next level

Upcoming Workshop:

Full-Body Flexibility, Hand-Balancing, & Contortion

Get ready to drastically improve your overall flexibility, unlock your inversions, create new shapes, and explore skills you never thought possible during this one of a kind workshop.

Date: April 24th, 2022
Time: 10AM - 12PM
Location: ShellyFLEX Athletics Studio
Gaithersburg, MD

Looking to Host Shelly for your next In-Person Workshop?
Check out our Workshop Options below:

Full-Body Flexibility
Beginner Inversions & Freestanding Handstands
Intro to One-Handed Handstands

Full-Body Flexibility, Hand-Balancing, & Contortion
Intermediate One-Handed Handstands

What Will The Workshops Cover?

Full Body Flexibility

The Details: 

  • Strengthen and stabilize your core in order to support an increased range of motion, through diaphragmatic breathing, unilateral movements, and uneven loads designed to teach your core muscles how to work cohesively.
  • Utilize trigger point/myofascial release techniques to relax overworked and tight muscles that have been holding you back 
  • Learn how to incorporate active and passive stretching techniques to safely open your shoulders, cervical, thoracic, lumbar spine, and hips in order to achieve dynamic movements such as bridges, standing scorpions, and contortion shapes.

Recommended Equipment:

Foam roller, 2 lacrosse balls, yoga mat, 2 yoga blocks, resistance bands, panel mats

Learn how to drastically increase your flexibility, sink deeper into your splits while improving your hip and hamstring mobility, and safely improve your shoulder and back flexibility to sink deeper into your backbends. 

Scorpion Handstand on Chair

Learn how to conquer your fear of falling so that you can finally ditch the wall and do your first freestanding handstand.

Beginner Inversions & Freestanding Handstands

The Details: 

  • Gain confidence, develop body awareness, and build a solid foundation for your inversions while unlocking your headstands, forearm stands, and handstands with the wall. 
  • Learn how to cartwheel out of a handstand so that you can safely handstand wherever and whenever you please. 
  • Discover the specific drills and exercises you need to not only perfect your handstand form and alignment, but to be able fight for your balance and explore new shapes, entries, and transitions. 
  • Hands-on spotting and individualized feedback to take your inversions and handstands to a whole new level.

Recommended Equipment:

Foam roller, 2 lacrosse balls, yoga mat, 2 yoga blocks, wall space, mirrors

Intro to One-Handed Handstands

The Details:

  • Fine tune your 2-handed handstand technique so that you are set up for success on your one handed handstand journey
  • Gain the technical understanding of the mechanics on how to shift your body weight with proper shoulder alignment
  • Develop body awareness and strength with fingertip holds, changing shapes, side-bending, and more. 

Recommended Equipment:

Foam roller, 2 lacrosse balls, wall space, handstand blocks (will be available for purchase)

Prerequisite: Must be comfortable holding a freestanding handstand for 30 seconds with legs together.

We will work on refining your 2-handed handstand technique and alignment before moving on to learning how to shift the weight for one handed handstands. 

Get ready to drastically improve your overall flexibility, unlock your inversions, create new shapes, and explore skills you never thought possible during this one of a kind workshop.

Full-Body Flexibility, Hand-Balancing, & Contortion

The Details:

  • Strengthen and stabilize your core in order to support an increased range of motion
  • Incorporate the perfect combination of active and passive stretching techniques to allow you to show off your flexibility in everything that you do.
  • Discover the specific drills and exercises you need to not only perfect your handstand form and alignment, but to be able to fight for your balance and explore new shapes, entries, and transitions.
  • Hands-on spotting and individualized feedback to take your inversions and handstands to a whole new level.
  • Skills taught in this workshop will vary based on the interests and skill level of the individual participants

Intermediate One-Handed Handstands

The Details: 

  • Fine tune your one-handed handstands while transitioning between leg shapes and arm positions. 
  • Utilize drills and exercises to unlock advanced shapes such as the flag and figa. 
  • Learn how to train efficiently and effectively so that you can make significant progress and consistently unlock new skills

Recommended Equipment:

Foam roller, 2 lacrosse balls, wall space, handstand blocks (will be available for purchase)

Prerequisite: Must be comfortable shifting from one arm to another and should be able to perform a 10-second fingertip hold. 

Take your hand-balancing skills to a whole new level as you explore new one arm shapes including flags, figa, and combining these skills with interesting transitions. 

Catch a sneak peek of our In-Person Workshops

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