Course curriculum

    1. WRIST PAIN RELIEF

      FREE PREVIEW
    2. UPRIGHT STRETCH ROUTINE

    3. ALL 4S STRETCH ROUTINE

      FREE PREVIEW
    4. STAR BURST - STRENGTH #1

    5. DRAG & LIFT - STRENGTH #2

    6. SPIDER HANDS - STRENGTH #3

    7. HEEL LIFT - STRENGTH #4 + 3 MORE OPTIONS

    8. HOW TO PUT IT ALL INTO PRACTISE

      FREE PREVIEW
    1. STANDING UPPER BODY FLOW - 25 MIN

    2. KNEELING UPPER BODY FLOW - 25 MIN

      FREE PREVIEW
    3. MAT FLOW - 35 MIN

    4. COMPLETE TOTAL BODY WORKOUT - 45 MIN

    5. TOTAL BODY WORKOUT 1A - 30 MIN

      FREE PREVIEW
    6. TOTAL BODY WORKOUT 1B - 35 MIN

    7. FULL BODY FLOW - 10 MIN

About this course

  • 179 lessons
  • 24 hours of video content

DO YOU FEEL...


🔸 Your upper back is rounding  due to habitual stress patterns 
🔸 Tension in your neck and shoulders 
🔸 Lack of mobility between the shoulder blades
🔸 The need to improve core and arm strength 
🔸 Pain in your back and shoulders
🔸 Need to build new muscle in the upper body
🔸 Painful wrists every time you are weight baring

DO YOU SPEND MOST OF YOUR TIME


🔹 Working at a desk
🔹 Looking after children 
🔹 Caring for patients, elderly, small children  
🔹Lifting heavy loads
🔹 Carrying stress in the shoulders

                                                🔶🔶🔶

THESE WORK PATTERNS LEAD TO...

👉 LENGTHENING THE BACK MUSCLES

👉 TIGHTENING THE CHEST 

👉 SHOULDERS START TO ROUND FORWARD

👉 LACK OF MOBILITY IN THE UPPER BACK




HOW CAN YOU IMPROVE THIS?

👉 STRENGTHEN THE MUSCLES BETWEEN THE SHOULDER BLADES

👉 OPEN THE CHEST 

👉 RELEASE TENSION IN THE NECK AND SHOULDERS


THE NEW MUSCLES IN THE UPPER BACK WILL DRAW YOUR SHOULDERS BACK & YOU WILL FEEL MORE UPRIGHT

                                                                       🔶🔶🔶  

⭐️ THIS IS WHAT THE PROGRAM IS ABOUT! ⭐️

                                                                                                                    




 

WATCH THE VIDEO ON HOW TO ACHIEVE YOUR GOALS

12 WEEKS 🔶 4 LEVELS 🔶 8 GOALS

UPPER BODY STRENGTH & FLEXIBILITY

FOLLOW THIS PROGRAM TO ACHIEVE YOUR GOALS

LEVEL 1 – THE BASICS! 

🔸 Learn new signature moves from the Tutorials

🔸 Practice the principles of “Challenging Push up”and  leaving the “Easy Push up” behind!!!

🔸 Experience the “The power of shifting forward”

🔸 Discover new muscles in your upper body


GOALS

🔸 Master “Sweet Spot Push up”

🔸 Applying all Push up principles

LEVEL 2 – NOTICE THE CHANGE! 

🔸 Understanding the Push up principles so there isn’t need for more Tutorials

🔸 New exercises

🔸 Extra Triple set to practice 

🔸 Level 1 exercises to go deeper


GOALS

🔸 Lower down slowly & with control maintaining all 5 principles

🔸 Improve the Sweet Spot push up ½ way



LEVEL 3 – FEEL THE POWER! 

🔸 More challenging exercises and Triple sets


GOALS

🔸 Lift back up to modified plank in a straight line

🔸 Sweet Spot Push up is Final @ 90°



LEVEL 4 – YOU'VE GOT THIS

🔸 Super strong workouts – SHORT & SWEET


FINAL GOALS

🔸 Full Chaturanga push up with hold

🔸 Master your first arm balance - CROW

🔸 Lifting back from the ground to a Full plank in a straight line

🔸 Notice the visible change in your body 

 



WATCH WHAT'S INSIDE OF THIS COURSE

🔶 🔶🔶

WHAT'S INSIDE?

OF THIS 12 WEEKS UPPER BODY STRENGTH & FLEXIBILITY PROGRAM

🔶 12 WEEKS  🔶 4 LEVELS 🔶 8 GOALS🔶

🔶  20 X TUTORIALS - Teaching you in detail important technique  tips so you can activate correct muscle groups.

🔶 12 x POWER MOVES - Part of your Daily Mini Homework targeting the muscles you need to achieve your goals

🔶 21 x TRIPLE SETS - 3 Upper Body Strength  & Mobililty exercises combined  in 3 sets

🔶12 x POWER FLOW -12 min  Yoga Flow incorporating the exercises  from the program

🔶 12 x MINI WORKOUTS - CORE,  GLUTES, LEGS or SHOULDERS - Making sure the rest of the body doesn’t get left behind!

🔶 24 x MAIN WORKOUT - Putting all above into 2 x 30 - 40 min long workouts.

🔶 6 X FREE BONUSES - 3 x Upper body mobility flows, 1x Hamstring & Calf routine, 1 x Full Body Flow & 1 x 45min Total Body Workout 

🔶 ONLINE 1to1 - 1/2h 60% OFF - £10 - I will check on your technique with the excercises and give you more tips. 



6 FREE BONUSES

YOU WILL ENJOY THESE BONUSES OFFERING YOU A VARIATY OF SESSIONS FROM FLOWS & STRETCHES TO A COMLETE WORKOUT



WATCH THIS VIDEO ABOUT YOUR 6 FREE BONUSES

🔶 YOU WILL GET WITH THIS PROGRAM 🔶

Your Instructor

Petra Lewis

Yoga & Pilates intructor

I believe with our busy modern lifestyle it’s more important than ever to take time for yourself and there’s no better place than a Yoga mat to reconnect through movement and stillness. I am passionate about making a difference in people’s lives by improving their health and fitness, seeing positive changes, and finding comfort within the discomfort of pain, whilst building strength in body and mind.

MY JOURNEY

WITH INCREDIBLE EXPERIENCE


👉 I have been in the fitness industry for 15 years as a PT helping my clients to achieve their goals and working with new mums to get their fitness back and restoring their core. 

👉 In Pilates I have been teaching my unique inner core technique combining it with a flow of creative moves to improve the strength and flexibility.

👉 As a Yoga instructor I have discovered the power of building my own upper body strength learning first Chaturanga "correct" technique, giving me the foundation for arm balances.


COURSE IDEA

HERE IS HOW IT WAS BORN


🔸 I started to teach Chaturanga principles to my clients, noticing how challenging it was for them especially 

”The power of shifting forward”. 


🔸 Scapula push ups was the first exercise I introduced to them realising how much strength & mobility people miss in their upper back. 


🔸 It led me to think of new ways to improve itI took basic Yoga poses and created varieties to target the new muscles and increase the flexibility. 


Feedback from clients


🔹 I can turn my head back with ease in the car.

🔹 I woke up next morning noticing the tension in my neck has gone

🔹 After 2-hour journey in the car, there was no expected tight neck and shoulders.

🔹 I feel stronger to lift my disabled brother, when I am caring for him. 

🔹 When I walked around the shop next day, I was mindful of better posture.

🔹 My wrist pain and flexibility is better now when I do weight baring exercises. 

🔹 I enjoy noticing  stronger core and new muscles in my arms and shoulders.

🔹 I don’t usually ache after a gym class. I enjoy the ache in my upper body, after doing the classes from the program.








DISCOVER YOUR NEW POTENTIAL STARTING TODAY

Positive benefits you gain, will give you aspect of your mind and body something to take away and develop during this course, and long after!

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Q & A