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Unlock your strength with step-by-step bodyweight and kettlebell training. This course guides you through proven progressions to build a stronger, more mobile, and athletic body—one rep at a time.

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Progresses you from the basics to intermediate and advanced levels.

✓⃝ Improve Mobility with HD instructional videos

✓⃝ Build a Strong, Flexible, and Primal Body

✓⃝ 4 Week Bodyweight Training Program

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Increase movement sophistication with in-depth step by step instructional videos

Gain full-body strength and flexibility. Improve your movement capacity in all ranges of motion. 

Get access to over 100 HD videos that can stream anywhere, anytime. 

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“I’m back to the roots and re-learning, thanks to this awesome program—to go slow and listen to my body again. The tightness is leaving my tendons and muscles, and I’m feeling more grounded. This program is worth every dollar.”

"Francheska’s bodyweight fundamentals course is exactly what I’ve been looking for. It’s very challenging but also fun. I like that I can do it without aggravating my injured lower back. The course is presented perfectly so you can learn the basics before moving into the full program. I’ll definitely be sticking with it."

“Francheska’s bodyweight fundamentals course is exactly what I’ve been looking for. It’s very challenging but also fun. I like that I can do it without aggravating my injured lower back. The course is presented perfectly so you can learn the basics before moving into the full program. I’ll definitely be sticking with it. Great job, Francheska!”

“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🙏🏽😍👊🏽”

Perfect for improving mobility & performance

"This course was the perfect remedy to boost my mobility and performance. As a woman, I want to be strong, graceful, flexible, and limber. This course delivered all three and helped me gain strength by giving my muscles the mobility medicine they needed.Worth every penny!"

"One of the best workouts I have ever joined! Helped me with my instability in my wrist, fear of body fragility and gain overall strength and flexibility. Forever thankful to have come across this fun, challenging and motivating course! I definitely recommend to get on board with it! 10/10”

“I become stronger, more mobile and stable since I started incorporating your program into my trainings. Animal flow is now my new favorite routine! Total experience is just f*ckin' incredible!”

"I am blown away with the changes in my mobility since I started-It was the simple changes on movements...working with Francesca’s videos, and hearing her cues for all these strict movements, was a massive game changer for me. I am telling you..is worth everything."

Testimonials

Join hundreds of other movers who have explored how intentional movement can support strength, mobility, and overall well-being.


Program Preview

What’s the difference between the Bodyweight Fundamentals Course and the FREE 4 -Week Bodyweight Program?

The Bodyweight Fundamentals Course is a more in-depth dive into bodyweight training that you can follow at your own pace. It covers breathing techniques, mobility drills for each joint, full body mobility drills, and ANIMAL FLOW basics.

Are there modifications provided for the exercises?

Yes, I will guide you through step-by-step progressions for all of the movements. Before moving onto the next movement section, it is recommended that you are able to successfully complete all of the movements in a section.

Will this program help increase my flexibility?

Yes. By working on your mobility (strength through flexibility) you will also increase your flexibility.

Am I able to do this if I have an existing injury?

If you have an existing injury, be sure to get clearance from a medical professional before engaging in a physically demanding program. I suggest waiting until you are fully recovered before starting this course.

Movement coach based in Austin, Texas specializing in functional strength training, kettlebells, mobility, and other unconventional modalities. 

I teach others how to improve their quality of life by training for both performance and longevity. Join one of my many offerings to get moving with me!  

University of Central Florida, Exercise Sports Science - Class of 2015. 

FUNctional Movement Coach

This course will help you unleash your true potential by teaching you how to master your bodyweight training skills. You will learn step-by-step progressions to becoming stronger, more mobile, and overall more athletic. 

Module 1: Breathing Technique 

8 Week Kettlebell Program _ Full PDF (2024).pdf.crdownload.pdf

Module 2: Mobility

Module 3: Foundation to Flow

Module 4: Turning Up the Heat 

Module 5: Durability & Decompression

Module 6: Putting It All Together

Module 7: 4-Week Bodyweight Program

Importance Of Breathing

Diaphragmatic Breathing

Box Breathing

Anaerobic Breathing

Module 1

Joint Breakdown (Premium Bodyweight Course).pdf

Joint Preparation

Wrist Mobilizations

Breakdown Of Major Joints

Module 2.1: Preparation

Why Do Joint Mobility

Pelvis Mobilizatiions

Spine Mobilizations

Neck Mobilizations

Shoulder Mobilizations

Elbow Mobilizations

Hip & Knee Mobilizations

Ankle Mobilizations

Module 2.2: Standing Joint Mobility

7-Min Joint Mobility

7 Minute Joint Mobility

Module 2.3: 7-Min Joint Mobility 

Joint Mobility Flow: Spine Rolls

Joint Mobility Flows: Lateral Glides

Joint Mobiltiy Flows: Global Spine Circles

Module 2.3: Joint Mobility Flows

Twisting Shoulder Bridge

Floor Scorpion

Shinbox Switch

Shinbox Switch To Extension

Shinbox Switch To Hip Flexor Stretch

Mountain Climber Variation

Module 2.5: Ground Based Mobility

Mastering The Fundamentals

Static Beast

Beast Limb Lifts

Static Crab

Crab Limb Lifts

Underswitches

Underswitch Taps

Owning The Deep Ape

Beast Press

Mastering The Fundamentals Challenge

Module 3.1: Mastering the Fundamentals

Crab & Tripod Reach

Loaded Beast To Front Step

Beast Wave Unload

Reaching Ape

Lateral Lunge To Cossacks

Blackburn Mobilizations

Active Stretch Challenge

Module 3.2: Active Stretches

Sit Throughs

Side Kick Through

Front Step Through

Front Kick Through

Primal Kicking Challenge

Module 3.3: Primal Kicking

Forward Traveling Beast Walks

Reverse Traveling Beast

Lateral Traveling Beast Walks

Traveling Bear Crawl

Forward Traveling Crab

Reverse Traveling Crab

Low Hip Lateral Apes

High Hip Traveling Ape

Animal Locomotion Challenge

Module 4.1: Animal Locomotion

Beast Reach

Scorpion Reach

Full Scorpion

Roll Through

Scorpion Challenge

Module 4.2: Scorpion Progressions

High Knee Drive - Reverse Lunge

Squat Jumps

Tuck Jumps

Levitating Side Kick Through

Queixada Kick

Pop Outs

Power Challenge

Module 4.3: Power

Quadruped Wrist Mobilizations

Child's Pose Arm Rotations

Twisting Angle Child's Pose

Needle Arm Thread

Kneeling Spine Waves

Shinbox Forward Fold

Spinal Rock

Neck Rotations - Hands Behind Back

Module 5.1: Durability & Decompression Exercises

Spine Wave Flow

Floor Scorpion To Cossack

Mountain Climber To Lizard

Spinal Rock Flow

Module 5.2: Decompression & Durability Flows

Underswitch Tap To Side Kick Through

Reaching Ape Flow

Module 6.1: Beginner Flow Combinations

Beast Wave Flow

Scorpion Reach To Side Kick Flow

Module 6.2: Intermediate Flow Combinations

Queixada Flow

Advanced Flow No. 2

Module 6.3: Advanced Flow Combinations

4WeekOutline.pdf

Joint Mobility

Movement Prep Circuit A

Circuit 1A

Circuit 2A

Finisher A

Lesson 5

Workout A: Bodyweight Fundamentals

Movement Prep B

Circuit 1B

Circuit 2B

Finisher B

Decompression B

Workout B: 

Movement Prep Circuit C

Circuit 1C

Lesson 3

Finisher C

Decompression C

Workout C

Premium Bodyweight Program

This educational program is for anyone looking to improve their mobility, range of motion, and bodyweight skills. 