Backbend Mobility
To the busy aerialists & pole dancers ready to transform their backbend training
Give me 4 weeks & you'll be bending further than ever before & feeling great doing it!
Join the Flexy MissFits and see the difference mobility and strength can make in your flexibility training! You'll start feeling (and seeing) results in 4 weeks, but I'll still give you 12 weeks of programming to keep that bridge glow-up going strong! And that's without....
- Endless stretching that gets you nowhere
- Pushing yourself to painful positions
- Guess work of what you should be feeling, engaging, and stretching
Are you destined for fantasic flexibility, but nothing has worked to get you the backbend of your dreams?
It's not you!
Even I spent years just hanging out in a bridge telling myself that's what I needed to gain flexibility. Afterall, that's what my training looked like as a 10 year old gymnast. That and, of course, my coach would sit on my 10 year old self to get me deeper into my split. But if it worked as a kid, it should work as an adult right? Unfortunately, no. Womp womp. But when I started practicing aerial, flexibility suddenly became important in my life again so I wanted to improve it. But it wasn't just about hitting the gorgeous shapes, I noticed that at age 20 I was already feeling stiff in certain spots or waking up achy. Isn't that crazy? I felt like it was way too early in life for my body to be uncomfortable so something had to change.
I was at the gym regularly already so I started incorporating longer stretching sessions thinking that would get me flexible. It never seemed to have a lasting effect, and progress was very slow. I decided to try yoga classes and follow-along bridge workouts on YouTube, but I found yoga horribly boring and I always finished the YouTube videos in pain and the discomfort in my low back would last for hours and sometimes days. Does this happen to you? Are you a "work through the pain" type? Same, girl, same. At least I was.
One day I finally asked myself why I was hurting myself to get flexible. I knew in my heart there was a better way, and I was determined to find it. I wasn't going to wait around until I injured myself permanently to make a change. I didn't want to take time away from my aerial practice for a stupid injury, and I certainly didn't want my day-to-day life affected by a careless injury.
I started looking for all kinds of flexibility programs and following contortionists, physios, and mobility specialists. I tried multiple flexibility programs (all meh), read a lot about how the muscles, joints, tendons, and ligaments all work during movement, and even became a Certified Mobility Coach because it FINALLY clicked. Once I learned about mobility from Hali Holeszowski and Calum Watson through their Flow Motion Fitness courses, it all made sense. For flexibility, we need to expand our range of motion. That range of motion, is controlled by our muscles, and in any stretch, the muscles are only lengthening on one side of the joint. On the other side of the joint, they're contracting and shortening! I had FINALLY put it together. Flexibility needs equal parts muscle lengthening as muscle strengthening. Exciting, right?
So I now knew I could use the principles from mobility training and apply it to my flexibility practice. I knew that I needed to build strength while at my end ranges of motion to protect my joints, and keep myself free of pain. And I knew I didn't love the programming I was seeing and buying on the internet. So I created my own framework for training flexibility. I've ditched the old programs and created one that works for my body and more importantly, will continue to work for my body as I continue to age. And I'm loving it! Sounds awesome?
More exciting though, I've shared my programming with my aerial students and it's working for them too! Yes, I've had to make some tweaks and provide modifications, but the principles stand! In just 3 weeks following my training program, my students were showing me their backbend progress and telling me that their bodies felt great, their posture was improving and so much more. I'm honestly so excited about these results, my heart is overflowing with joy as I write this. But isn't that the dream? Yeah we want to strike the fancy pose, but a body that feels great is something to celebrate! It has been so rewarding watching them get excited about their progress and how they feel. I love, love, love getting to be their cheerleader on this journey as they transform their flexibility and their bodies. Are you looking for this kind of transformation? Does this sound like something you need in your life? I got ya covered!
So now we know, there are effective ways for adults to earn beautiful backbends. We just need to transform how we train. If you join my tribe of Flexy MissFits, that's exactly what I'll do for you. I'll transform your practice from ineffective stretching, to a practice grounded in strength and mobility training. Think of it as the practical flexibility program for busy women unwilling to compromise their time and health on things that simply do not work. Doesn't that sound like the dream? Maybe "practical" isn't sexy enough for you, but trust me, your results will be.
you don't have to waste time anymore
You can get amazing results like, Arielle!
Look at this bridge glow up with just 2 weeks on the program! Gorgeous, right? Can you believe she made this progress in 2 weeks!? That's what dedication and effective programming gets you! Isn't this awesome? Don't you want these kinds of results? Now, will everyone's results be exactly the same? No. Our bodies are different. We are all starting at different levels, with different movement histories, different goals and different schedules. Where you start, and the time and energy you devote to this program will determine your results. But if you put in the work, at the end of the twelve weeks, you will...
- Be stronger
- Bend further
- Reduce pain associated with your backbend
- Feel great
- Move better in the air too! (If that's your thing)
Check out what Arielle had to say about the program...
“Ya know the saying "a picture paints a thousand words?" When it comes to this backbend program, I have both pictures and at least a thousand words to describe how much I loved the last six weeks of backbend training.
Every part of Sofia's program focuses on increasing mobility and flexibility. I learned so much about how my body moves and feel empowered with the exercises and knowledge to continue improving my backbend.
When I started the program, my backbend wasn't great. My wrists would hurt because I didn't have the shoulder flexibility and my lower back took a lot of pressure. I definitely wasn't getting my legs straight. Through the last six weeks, I increased flexibility and mobility in my shoulders, hip flexors, and spine. During this program I went from holding abridge for 30 seconds to holding it for 90 seconds, I can get my legs straight, and I even did my first forearm bridge! I have found increased stability and strength in my backbend and lunging backbends.
The program also focuses on core engagement. As someone who has experienced lower back pain for a couple years, the exercises in this program have helped me build good habits to protect my spine.
Through it all, Sofia has been an amazing cheerleader. She answered all my questions, helped me adapt a couple exercises, and shared in my accomplishments. The workouts are engaging, fun, and clearly made with great care. Sofia designed each workout to strengthen and increase mobility through the body, and I couldn't be happier with the results.
It took work and dedication, but I seriously looked forward to my workout every day of this six week program. Whether it's a daily mobility flow or a full 30 or 60 minute session, I'm so excited to continue incorporating these exercises into my weight lifting and aerial workouts. I am so amazed at the change I've experienced in the past six weeks and it's all thanks to this program. ❤️”
When I started the program, my backbend wasn't great. My wrists would hurt because I didn't have the shoulder flexibility and my lower back took a lot of pressure. I definitely wasn't getting my legs straight. Through the last six weeks, I increased flexibility and mobility in my shoulders, hip flexors, and spine. During this program I went from holding abridge for 30 seconds to holding it for 90 seconds, I can get my legs straight, and I even did my first forearm bridge! I have found increased stability and strength in my backbend and lunging backbends.
The program also focuses on core engagement. As someone who has experienced lower back pain for a couple years, the exercises in this program have helped me build good habits to protect my spine.
Through it all, Sofia has been an amazing cheerleader. She answered all my questions, helped me adapt a couple exercises, and shared in my accomplishments. The workouts are engaging, fun, and clearly made with great care. Sofia designed each workout to strengthen and increase mobility through the body, and I couldn't be happier with the results.
It took work and dedication, but I seriously looked forward to my workout every day of this six week program. Whether it's a daily mobility flow or a full 30 or 60 minute session, I'm so excited to continue incorporating these exercises into my weight lifting and aerial workouts. I am so amazed at the change I've experienced in the past six weeks and it's all thanks to this program. ❤️”
And who am I?
I'm Sofia Santa-Cruz, and I'm a Mobility Specialist and aerialist. I obsess over human movement, and I am so excited to apply my knowledge of mobility and strength training to my Flexy MissFits Backbend Mobility program because these principles have transformed both my flexibility practice & my aerial practice. Join my tribe of Flexy MissFits and start your journey to transforming your flexibility practice.
GOOD NEWS: WE CAN DITCH THE LAZY WARM-UPS AND PASSIVE STRETCHING. LET'S TRY SOMETHING NEW TOGETHER!
FLEXY MISSFITS PROGRAMS INCORPORATE THE BEST PARTS OF MOBILITY , FLEXIBILITY, AND STRENGTH TRAINING TO DELIVER RESULTS.
My programs focus on 3 main principles:
- The individual joints have to increase range of motion to improve overall flexibility. We'll spend time focusing on each joint and using techniques designed to help the joints expand their ranges of motion.
- We cannot safely perform feats of flexibility without strength and stability (gotta protect that gorgeous body of ours or it won't last, we're not 10 anymore!) So we'll also spend time building strength and stability along all the muscles involved. Afterall, in backbends our back muscles are contracting, not stretching!
- Rest days are VITAL but so is DAILY MOVEMENT. Rest days are NOT couch potato days. Flexy MissFits do a 10 to 15 minute mobility flow EVERY DAY to keep their bodies happy and healthy. And don't worry, I give you the mobility flows :)
And i've made it super simple!
I give you 12 weeks of programming broken out into 3 segments, each 4 weeks long. This gives you time to learn the exercises and really start to SEE and FEEL progress within each segment. Trust me it would get exhausting learning a new set of exercises each week, and you wouldn't be able to easily identify your progress week to week. You'll see what I mean at the end of week 3 when the exercises are suddenly easier and you're breathing better throughout the workout.
For each segment, you will recieve a PDF with a Daily Mobility Flow, a 30-Minute Training Session, and a 1-Hour Training Session. You'll get videos that show the exercises, recommended order of programming, purpose for each exercise, and what to focus on. To get the best results you'll want to spend 3 to 4 hours a week on the program (Yes, all good things take time).
Are you thinking to yourself, '12 weeks sounds like such a long committment'? Well I chose 12 weeks because it takes roughly that amount of time to form a (lasting) habit or lifestyle change. And this is bigger than your back flexibility. Setting time aside for yourself to reach your goals is hard, but if we practice it enough, it becomes easier. So yes, 12 weeks of back flexibility, 12 weeks of daily mobility, 12 weeks of deciding there IS time in the day for YOU. And my hope for you, is that at the end of the 12 weeks, you are ready to continue saying yes to yourself and your goals because you are so worth it!
Now, let me introduce the program. Drum role please!
Flexy MissFits Backbend Mobility
- 3 sets of workouts each including a daily mobility flow, a 30 minute workout, and a 1 hour workout
- A MissFits Guide to Flexibility Without Pain
- 1 month free trial to Flexy with Fia small-group virtual flexibility classes (4 classes/month)*
All Yours for $354
but I know what you're thinking
"this sounds time consuming"
Yes. But everything is time consuming. Literally everything you choose to do, takes up some of your time. Your job is to prioritize the things that matter to you - your health, your goals, your passions.
"how will i know my form is right"
I provide LOTS of cues, and also a list of things to focus on while you do each exercise. Plus, this is why I give you a free trial to my classes - so you can get live feedback!
"I don't know that i can stick to this"
This goes back to how you prioritize your time which is a decision you alone can make. I do try to make it easy, though, by including a fun progress journal that you can color-in, in addition to taking notes!
"I don't think I can afford it"
I don't know your financial situation. But I know time is valueable. Think about the time you spent stretching & not getting results. Do you want to keep throwing that time away? Or invest in yourself?
"i'll have less time for aerial/pole"
There could be trade-offs here, it's true. But remember, these exercises will improve your aerial and pole practice too. You'll find yourself getting tricks faster and feeling more comfortable in the air.
"I'm too old or out of shape to start"
Myth. You may need to start with fewer reps, or break up the workouts in a way that works for your body, but this program is for any one, regardless of age or skill level.
And I know It's hard sometimes to stay on track so I added a special Bonus
I know life gets busy! Heck, as I'm writing this, my life is very busy. We get pulled in all kinds of directions everyday whether it's work, kids, partners, friends, chores, other hobbies, or TV (we know it happens). So as a BONUS, when you purchase the program I will send you my Flexy MissFits Progress Journal and Coloring Book where you can shedule your training and track your progress. Now you can just keep it on your computer and fill it in as you go along, BUT I specifically designed the journal so it could be printed out and COLORED. Don't overlook this. I know you think you out grew coloring books long ago, but dust off those colored pencils because you'll get hooked on that tiny bit of satisfaction you get every time you color a little more of your journal.
Let's recap
By the end of the 12 weeks you will have...
Given your backbends a major glow up
Increased your mobility & Strength
Created a habit of intentional Daily movement
That sounds like a win, win, win.
Do you have what it takes to be a Flexy Missfit?
Real talk for a minute: Don't sacrifice your money if you aren't excited to do what it takes to get results. I can give you the framework for success, but I can't put in the work for you. Your improvement in your flexibility is dependent on your committment to the program. So here is what it means to be a Flexy MissFit...
Flexy MissFits Manifesto
Flexy MissFits are passionate about improving our flexibility and exploring new ways of movement. We are not afraid to challenge ourselves and push our limits. We are not here to fit in, but to stand out.
Flexy MissFits are busy women, but we are uncompromising when it comes to reaching our goals and passions. We work hard, but we play harder. We know that flexibility is not only a skill, but a lifestyle. And we know that flexibility training is a workout, not a warm-up. We may have come for the flashy poses, but we stay for the total body tranformation.
Flexy MissFits are excited to put in the work because we know we are destined for fantastic results. We don’t make excuses. We take action. We focus on the goal, not on the obstacles because obstacles are just opportunities to grow and learn.
Flexy MissFits are in control of our own health, body, life, and destiny. We are ready to become the best version of ourselves. We are not satisfied with the status quo, but always strive for more. We are not afraid to fail, but eager to succeed.
Flexy MissFits are passionate about movement, moving well, building strength, and becoming a more powerful version of ourselves. We love aerial silks, pole dancing, acrobatics, and anything that challenges our body and mind. We are not limited by "the mainstream", but inspired by possibilities.
Flexy MissFits are supportive of each other and celebrate our achievements. We cheer on our MissFit friends and share in their successes. We are not jealous of others, but motivated by them. We are not competitors, but collaborators.
We are the Flexy MissFits, and we are proud of it.
We are flexible. We are fierce. We are fabulous.
Flexy MissFits are busy women, but we are uncompromising when it comes to reaching our goals and passions. We work hard, but we play harder. We know that flexibility is not only a skill, but a lifestyle. And we know that flexibility training is a workout, not a warm-up. We may have come for the flashy poses, but we stay for the total body tranformation.
Flexy MissFits are excited to put in the work because we know we are destined for fantastic results. We don’t make excuses. We take action. We focus on the goal, not on the obstacles because obstacles are just opportunities to grow and learn.
Flexy MissFits are in control of our own health, body, life, and destiny. We are ready to become the best version of ourselves. We are not satisfied with the status quo, but always strive for more. We are not afraid to fail, but eager to succeed.
Flexy MissFits are passionate about movement, moving well, building strength, and becoming a more powerful version of ourselves. We love aerial silks, pole dancing, acrobatics, and anything that challenges our body and mind. We are not limited by "the mainstream", but inspired by possibilities.
Flexy MissFits are supportive of each other and celebrate our achievements. We cheer on our MissFit friends and share in their successes. We are not jealous of others, but motivated by them. We are not competitors, but collaborators.
We are the Flexy MissFits, and we are proud of it.
We are flexible. We are fierce. We are fabulous.
Flexy MissFit Progress
Got questions about the program?
Do I need Equipment?
Yes! I like to use bands in my workouts, as well as yoga blocks and foam rollers and sometimes light weights. You can often times get creative and find house hold replacements though... yoga block = stack of books, weight = full water bottle
how will i know my form is right?
I provide LOTS of cues, and also a list of things to focus on while you do each exercise. You can also send pictures/videos and ask :) I love hearing from passionate students.
What happens after the 12 weeks?
You can sign up for my online classes to keep the progress going! Also, the program workouts are yours to keep! As in keep doing them even after the 12 weeks are up.
How much time do you recommend training?
I say aim for 3 to 4 hours a week. For instance, doing 1 long session and 2 short sessions in a week, plus the daily mobility already puts you at roughly 3 hours.
Can i do this from anywhere?
Yep! As long as you have the right equipment and flat ground.
What if something hurts when i do the exercises?
My concern levels depend on the type of pain. If it's sharp, you should talk to your doctor before continuing the program. If it's more muscle soreness, that's normal.
Important Information
* Free trial will auto renew in a quarterly subscription unless cancelled prior to billing date