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DROP-IN

FOLLOW-ALONG CLASSES

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BACK AND SHOULDER FLEXIBILITY

Candice

This class will have you literally bending over backward and seeing the world from a new perspective. Discover unique exercises designed to target the specific cervical, thoracic, and lumbar levels of your spine as well as open your shoulders and hips for a well-rounded and healthy back-bending experience. Modifications, as well as advanced variations of each skill and exercise, will be provided in order to both accommodate and challenge students of all levels.

HANDSTAND CONDITIONING

Mira

Get excited for a challenging, but rewarding, full-body conditioning workout targeted towards taking your handstands to the next level. During this class, you will develop upper-body and core strength as well as endurance for longer handstand holds. Don't be surprised when you start seeing drastic improvement in your arm balances, forearm stands, and handstands and are suddenly able to achieve high-level skills such as stalder presses and planches!

HIPS, HAMSTRINGS, & SPLIT MOBILITY

Cara

Lunges, pancakes, and splits are just a few of the things in store for you during this one-of-a-kind flexibility class. Dive deep into the mechanics of hip and hamstring mobility and learn how to engage your core in order to safely increase your end range of motion. After this class, you'll be touching your toes and sliding into your splits with ease.

Deep Backbends and Contortion Skills

Tikara

In this intermediate-level class you will work through challenging back, shoulder, and hip openers designed to prepare your body for skills including, bridges, backbends, walkovers, chest stands, scorpion handstands, needles, and much more! Modifications, as well as advanced variations of each skill and exercise, will be provided in order to both accommodate and challenge students of all levels.

FULL BODY FLEXIBILITY

Charis

This follow-along class will incorporate stretching, strengthening, and stability exercises in order to safely and effectively increase your overall active and passive flexibility. Explore the joys of movement and self-expression while incorporating your newfound flexibility. Learn how to express yourself through your movements and create flow sequences to music that will bring your skills to life!

BEAT-BASED CONDITIONING

Kielan

Get your body moving and your heart pumping during this fun and high-energy workout. Have a blast moving to the beat while strengthening your core and working on that cardio! Finish off with a full-body stretch that will get you feeling ready to take on the day!


(Recommended equipment: 3-8 lb dumbbells, pilates ball, 2 yoga blocks, resistance bands)

CONTORTION YOGA FLOW

Ari

Energize your day with this wildly popular yoga class that guides you through a seamless flow of yoga postures combined with contortion skills and shapes. This is the perfect supplement to your training where you'll incorporate deep folds, twists, binds, and breathwork, resulting in a wonderfully sweaty and empowering experience.

Over Splits and Leg Holds

Tikara

Want to show off your split flexibility in the air or on the pole? What about hitting that full split in a standing leg hold or during a handstand? Well if so, this class is just for you! Ps. Did you know that over-splits help to improve your backbends as well??

ROCKET YOGA

Vera

Rocket Yoga is a mix between Ashtanga and Vinyasa yoga that includes dynamic, fast-paced flows, filled with arm balances, inversions, twists, and back-bends. During this class, the teacher will offer modifications for all poses and encourage you to explore the poses while providing a safe environment. Be prepared to sweat and most importantly have fun!

BEGINNER HS & PRESSES

Vera

This class will focus on alignment, strength, and conditioning in order to make your way into your inversions press. There will be a variety of drills both on and off the wall to help you get there faster and safely, as well as supplemental strength conditioning work.

Every class will include a total body warm-up, strength, + flexibility drills, and conditioning exercises.

SKILLS & TECHNIQUE


Shelly

This is your time to get personalized coaching and feedback on the skills you have learned from the course videos and the follow-along classes and ensure that you are executing the drills and exercises with proper form and technique. Come to class with your questions and ready to work on skills you would like additional help with or feedback on. These classes are customized to fit your goals and are designed to provide you with the cues and coaching you need to take your skills to the next level.

Freestanding

Handstands

This class is perfect for those who are comfortable kicking up to the wall as well as cartwheeling out, but still working on alignment, longer holds, leg shapes, handstand walks, and jumping to handstand.

Limited to 10 participants per class.

Intro to

One-Handed Handstands

Ready to dive into the world of one-handed handstands?! You will work on learning how to properly shift from one hand to the other, different shapes, flags, and figa. Handstand blocks are required for this class. Limited to 5 participants per class. Approval from Coach Shelly or Coach Artur is required.

Advanced One-Handed Handstands

Take your skills to the next level by creating combinations, and exploring new shapes all while balancing on one hand! Handstand blocks are required for this class. Limited to 5 participants per class.

Approval from Coach Shelly or Coach Artur is required.

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DISCLAIMER: Flexibility, Hand-Balancing, and Contortion training provides great benefits, but only you know your own body and limits. Like any exercise, please consult your health care professional with any questions or concerns before starting any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. Not all exercises in our videos are suitable for all persons.The creators of ShellyFLEX Athletics, which includes all videos, classes, programs, marketing materials, and all accompanying materials are not liable for any injury, accident, or health impairment befalling and viewer of these programs, or any individual utilizing the techniques suggested in this course. ShellyFLEX Athletics is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.