The Flexibility Blueprint
The Flexibility Blueprint
Unlock your body safely with strength-based flexibility.
Move further, feel stronger, and protect your joints—at any age, no matter your level.
This 8-week program includes:
1 live strength-based flexibility class per week – Wednesdays, 6–7 PM PT, Oct 1 – Nov 19
2 guided practices per week – 10–60 minutes, totaling 24 short, efficient sessions
Educational videos – anatomy, techniques, and lifestyle tips to support lasting flexibility
Bonus Flexibility Manual (PDF) – step-by-step guide, progressions, and tips to reinforce your practice as you progress—for life
Why it works:
Combines joint stability, strength training, and safe stretching
Unlock splits, pain-free backbends, and ultimate shoulder mobility
Designed for hypermobile, new, or advanced movers—highly modifiable to protect joints
Move better. Feel stronger. Stretch smarter.
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Flexibility Factors & Training Methods
Podcast 1: An introduction to the course, training methods, and factors that affect flexibility.
Podcast 1: An introduction to the course, training methods, and factors that affect flexibility.
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Flexibility Foundations Practice
Warmup, lunges, front splits, middles, shoulders and a taste of back.
Warmup, lunges, front splits, middles, shoulders and a taste of back.
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A short shoulder conditioning!
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A brief conditioning workout that is also all standing, off the knees.
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Lifestyle Design & Time Management
Covering two chapters in the manual about lifestyle design, and tips for time management to fit in all the good things!
Covering two chapters in the manual about lifestyle design, and tips for time management to fit in all the good things!
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Front Splits & Building Bridges
A full front splits training plus exploring working with “bridge” pose.
A full front splits training plus exploring working with “bridge” pose.
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Hips & Middles
Here’s some conditioning with clam shell series, followed by easing into middle splits!
Here’s some conditioning with clam shell series, followed by easing into middle splits!
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Back Conditioning
Modifications offered for all levels, conditioning to improve posture, strength, and gain back flexibility!
Modifications offered for all levels, conditioning to improve posture, strength, and gain back flexibility!
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Sleep, Recovery, Nutrition & Meal Timing
Covering the chapters on sleep and nutrition in this podcast!
Covering the chapters on sleep and nutrition in this podcast!
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Full Flexy Practice
All the things: lunges, front splits, middles, HANDSTANDS, and backbends…in one hour!
All the things: lunges, front splits, middles, HANDSTANDS, and backbends…in one hour!
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Classic Lunges to Front Splits
A good ol’ standby that you’ll see lots of, because it’s a great sequence!
A good ol’ standby that you’ll see lots of, because it’s a great sequence!
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3 rounds of back flexibility exercises!
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Mental-Emotional Aspect of Training
Today we talk about the mental game of training hard, and training in such a way that you have to manage intense discomfort to make gains.
Today we talk about the mental game of training hard, and training in such a way that you have to manage intense discomfort to make gains.
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Full Practice: Front Scale, Penché, Kneeling Bridge
A few new fun skills/drills to work on this week! Two standing balances and a kneeling backbend.
A few new fun skills/drills to work on this week! Two standing balances and a kneeling backbend.
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Middle Splits & Standing Scales
Some hip mobility & strength, followed by middle splits drills and standing scales!
Some hip mobility & strength, followed by middle splits drills and standing scales!
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Here’s a 25-minute quick back conditioning series that focuses on back flexibility.
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Let’s talk about the anatomy of front splits!
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Let’s talk about this wonderful backbend skill!
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Front Splits Deep Dive
Today we practice some front splits conditioning, knee stabilizing exercises, as well as lunges against a wall, plus floor splits, standing splits, and over-splits!
Today we practice some front splits conditioning, knee stabilizing exercises, as well as lunges against a wall, plus floor splits, standing splits, and over-splits!
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Let’s work on upper body strength and shoulder mobility.
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Middle Splits Anatomy
Here’s a beautiful and complex joint to study: the hips! And how to achieve your deepest middle splits…
Here’s a beautiful and complex joint to study: the hips! And how to achieve your deepest middle splits…
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Full Practice: Front Splits & Back Circuit!
Let’s play with some one-leg challenges, front splits, and a back circuit.
Let’s play with some one-leg challenges, front splits, and a back circuit.
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Middle splits conditioning, drills, transitions & standing poses!
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Knees Together Back Circuit
A series of 6 exercises repeated for three rounds, ALL with knees together for the ultimate inner-thigh strengthening, hip flexor lengthening experience!
A series of 6 exercises repeated for three rounds, ALL with knees together for the ultimate inner-thigh strengthening, hip flexor lengthening experience!
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Low Back & Pelvis Anatomy & Function
Welcome to your body’s “soft spot.” When it comes to flexibility, this is essential knowledge, let’s explore the pelvis and low back.
Welcome to your body’s “soft spot.” When it comes to flexibility, this is essential knowledge, let’s explore the pelvis and low back.
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Let’s focus on the bottom half of our backbends!
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Front, middle, back, and hip help!
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Split Switches Drills & Technique (Part 2)
Here’s a lovely practice for learning this wonderful skill.
Here’s a lovely practice for learning this wonderful skill.
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Chest Stand Drills
Here’s a practice to help you to condition for chest stand (even if you’re not practicing a full one yet!) and to practice variations to improve your technique in this wonderful skill.
Here’s a practice to help you to condition for chest stand (even if you’re not practicing a full one yet!) and to practice variations to improve your technique in this wonderful skill.
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Shoulder Anatomy & Function
One of the most amazing and complex joints of the body: here’s all about how to keep this joint stable and flexible.
One of the most amazing and complex joints of the body: here’s all about how to keep this joint stable and flexible.
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Final Full Flexy Practice!
Here’s a little of everything in record time: warmup, lunges, front splits, middle splits, shoulders, backbends and a handstand to finish!
Here’s a little of everything in record time: warmup, lunges, front splits, middle splits, shoulders, backbends and a handstand to finish!
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Shoulder Stability
Here are some of my favorite tricks using bands & light dumbbells, for creating super strong and stable shoulders!
Here are some of my favorite tricks using bands & light dumbbells, for creating super strong and stable shoulders!
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Here’s a juicy circuit devoted to developing extreme back strength & flexibility!
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How to proceed after this course…
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Dive into the beautiful world of STRENGTH in flexibility
For this course, students need only:
a yoga mat or space on the floor
2 yoga blocks (more if you like them for over-splits)
A long stretchy band
A loop band
Wall space
Sliders or socks to slide on the floor
Optional foam roller, stool, chair, couch or other surfaces for over-splits or for stability
Since this is a strength-based flexibility intensive, all exercises are highly modifiable. If you’re new, have experienced and injury, or are advanced and wanting to get to the next level, this course is for YOU.
Your instructor, Ashley López, is a world-renown dancer who specializes in flexibility, strength, fitness, and health. Having toured in over 25 countries worldwide, she is well-known for her approachable and therapeutic techniques in her teaching. She has been teaching fitness, yoga, flexibility and dance for over 2 decades and holds numerous certifications and has been additionally trained in rehabilitative exercise and prenatal/postpartum/pelvic health in addition to yoga, Pilates, strength training and many cardio fitness formats. At 40, she became a mother and is passionate about all aspects of health to maximize quality of life and longevity.
Welcome to the new, sustainable method of flexibility training.
