Course curriculum

  • 1
    Instructions
    • Instructions
  • 2
    Module 1: About Your Coach
    • About Francheska
  • 3
    Module 2: Intro to Bodyweight Training; Why You Should Do Bodyweight Training
    • Module 2.1: Why You Should Do Bodyweight Training
    • Module 2.2: What to Expect from this Course
    • Module 2.3: Precautions
    • Module 2.4: Footwear
  • 4
    Module 3: Preparation for Bodyweight Training
    • Module 3.1: Breathing
    • Module 3.2: Joint Mobilization
  • 5
    Module 4: Mobility
    • Module 4.1: Breakdown of the Major Joints - Mobility vs. Stability
    • Module 4.2: Standing Joint-by-Joint Mobility
    • Module 4.3: Joint Mobility Flows
    • Module 4.4: Ground Based Mobility
  • 6
    Module 5: Foundation to Flow
    • Module 5.1: Mastering the Fundamentals
    • Module 5.2: Active Stretches
    • Module 5.3: Primal Kicking
  • 7
    Module 6: Turning Up the Heat
    • Module 6.1: Animal Locomotion
    • Module 6.2: Scorpion Progressions
    • Module 6.3: Power
  • 8
    Module 7: Durability and Decompression (Cool-Down)
    • Module 7.1: Technique Tips
    • Module 7.2: My Favorite Durability and Decompression Exercises
    • Module 7.3: Decompression and Durability Flows
  • 9
    Module 8: Putting It All Together
    • Module 8.1: Beginner Animal Flow Combinations
    • Module 8.2: Intermediate Animal Flow Combinations
    • Module 8.3: Advanced Animal Flow/Bodyweight Combinations
    • Module 8.4: Bonus Movement Challenge
  • 10
    Module 9: 4-Week Bodyweight Program
    • Instructions
    • Program Outline
    • Joint-By-Joint Mobility
    • Workout A- Bodyweight Fundamentals
    • Workout B- Beast Mode
    • Workout C- Fierce & Fluid
  • 11
    Congratulations on Completing the Course!
    • Here's What to Do Next!

Pricing options

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  • $449.00

    $449.00Premium Bodyweight Fundamentals Course

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Social proof: reviews

  • Workout

    Mike Downward

    I have enjoyed the program but I have come across with some problem areas in my body so have working on them slow down and worked on they are getting stronge...

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    I have enjoyed the program but I have come across with some problem areas in my body so have working on them slow down and worked on they are getting stronger ones like the side kick through and using and l have a lot challenge with movements but I just have go slow and work with my body fells like this program well help and I do love this animal flow they are fun and challenging

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  • Surprise yourself!!

    Daniella Abdin

    This program is helping me to gauge where I’m at in terms of mobility, flexibility, and strength; then taking it one step beyond and working to improve all t...

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    This program is helping me to gauge where I’m at in terms of mobility, flexibility, and strength; then taking it one step beyond and working to improve all three. From a learners standpoint, I appreciate the work Francheska put into designing the content to have visual and verbal cues so I feel confident in developing my form even though it’s all digital.

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  • Bodyweight Fundamentals Course is Challenging and Fun!

    Nadine Urwin

    What a unique workout that is building strength, cardio and core while you are having fun and moving your body in novel ways! Francheska is a great instruc...

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    What a unique workout that is building strength, cardio and core while you are having fun and moving your body in novel ways! Francheska is a great instructor and she breaks down every move so you can follow along and learn the technique so that you can put these moves together to create a flow. Everyone always asks about these intriguing moves when I do them in the gym. I am really enjoying the variety and challenge of these moves and highly recommend it for all levels!

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  • Do it!

    trina visser

    It has been amazing getting to know my body and movement. I love how user friendly the fundamental course is. I feel other fitness programs I have used have ...

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    It has been amazing getting to know my body and movement. I love how user friendly the fundamental course is. I feel other fitness programs I have used have over whelmed me. This course picks up right where I left and let’s me really concentrate on each module before moving on. Building a great foundation. Thank you Francheska

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  • Best health investment ever!

    Steven Vuong

    Since I’ve been doing the course, my hips have loosened up so much which has improved my overall performance in my other activities such as running and boxin...

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    Since I’ve been doing the course, my hips have loosened up so much which has improved my overall performance in my other activities such as running and boxing. I can feel I have much better muscle endurance and feeling a lot more leaner, lighter and in control of my body. I really recommend everyone to sign up! You won’t regret🙏🏽😍👊🏽

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  • Loved this course so much! Perfect for improving mobility...

    Shaun Hostutler

    I’ve seen Francheska flow before and always thought to myself “I could never do that!” This course was the perfect introduction I needed to learn “I CAN DO T...

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    I’ve seen Francheska flow before and always thought to myself “I could never do that!” This course was the perfect introduction I needed to learn “I CAN DO THAT!” Being retired military, my workouts often focus on heavy weightlifting and cardio conditioning. The stronger I get, the stiffer my muscles would be. And as a busy mom of two - I can’t really take a full rest day to recover. This course was the perfect remedy to shift my performance as a lifter and up my game as it relates to mobility and durability. As a woman I want strength but I also want to be graceful, flexible, and limber. This course delivered on all three AND helped me to gain strength in the gym by giving my muscles the mobility medicine they needed. Whether you’re an athlete or just starting out, Francheska’s approach to movement, mobility, and durability is one of a kind and the perfect remedy for stiff joints and tight muscles. Worth every penny!

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