First Release pricing

Available untill August 20, 2026

7-Session Refinement Program

Develop strength, mobility, and alignment through dynamic movement, breath, and control

For those who value strength and lightness — 7 dynamic sessions with continuous flow, minimal pauses, and focused resets between sequences

Suitable for beginner to intermediate levels. You can adjust intensity based on your preferences

PILOT ACCESS • €24

Join before August 20, 2026

Regular price: €48

This first release is available at an introductory price.
Your feedback will help shape future sessions

Join the First release at a special rate

Suitable for you if

You want strength without excessive training

Body feels stiff or tense, movement lacks fluidity

You want a clear structure instead of random workouts

7-session Refinement Program

✅

Controlled Strength

Integrates strength work with postural awareness

✅

Warm-up & Mobility

Gradually expand range of motion through a combination of activation and mobility work

✅

Structure

A clear framework you can use in your own practice

Program Details

What is included

  • 3 months of access to 7 guided sessions

  • 25–30 minutes per session, each new session unlocks the following day

  • Repeated exercises used intentionally to support postural alignment, reinforce efficient movement patterns, and help release tension

Session style:

  • Continuous flow with minimal stopping

  • Sets of 2–3 movement combinations, with short posture resets in between

  • energetic but controlled pace.

Course Feature
Course Feature
Course Feature

Program Overview

by sessions

  • Activation with Resistance Band

  • Stability and Control with Ankle Weights

  • Restoration and Mobility

  • Dynamic Strength and Coordination

  • Controlled Strength with Dumbbells

  • Spinal Mobility and Articulation

  • Integration and Refinement

You finish each practice feeling

  1. Stronger

  2. Lighter and more open in the body

  3. More aware of your posture

  4. Relaxed, yet energized

Course Feature

What this program helps develop over 14 days

With consistent practice and recovery between sessions, the program can support:

  • greater strength

  • improved mobility

  • better posture and alignment

  • smoother, more controlled movement

  • reduced tension

  • a greater sense of lightness and balance

Repeating the program can be especially valuable, since knowing the exercises and sequences helps you settle into the rhythm of each session, adjust intensity, and move with greater ease.

Program author

Meet Your Instructor

My name is Antonina. This program is inspired by my background in gymnastics, dance, and freediving — three disciplines that have shaped the way I understand the body and movement.

As a Master of Sport in rhythmic gymnastics, I spent years developing precision, coordination, and a deep sense of control in movement.

Freediving brought another dimension: learning to relax, regulate the breath, and move with efficiency and ease.

Together, these experiences inspired my training style that blends strength with softness, structure with flow, and control with ease.

Thank you for your interest in this program

By joining this first release, you become part of its evolution.

Your feedback will help refine future sessions and shape what comes next.

As an early participant, you will also receive discounted access to future programs

Frequently Asked Questions

What skill level is this program for?

This program is suitable for beginner to intermediate levels. The sessions focus on control and movement awareness.

Intensity can be adjusted based on your level, allowing for gradual progression.

What equipment do I need?

Depending on the session, you may use light dumbbells or slightly heavier weights for exercises such as squats and glute bridges. A resistance band, ankle weights, and a mat are also recommended. Weight selection and resistance should be adjusted based on your level and preferences.

How long are the sessions?

Each session is approximately 25-30 minutes long, making it easy to fit into a busy schedule.

How long do I have access to the program & when does it start?

You will receive access immediately after purchase, and it will remain available for 3 months. This allows you to complete the program at your own pace and revisit the sessions as needed.

Do I need to follow the sessions every day?

While the program includes 7 sessions, it is recommended to allow one or two days of rest between the more intensive sessions. Some sessions focus on mobility and stretching, which naturally support recovery and help reduce tension. The program is typically completed over approximately 14 days.

What results can I expect from this program?

With consistent practice, you can expect to develop strength, improve mobility and posture awareness, and move with greater control and ease. While this is a short program, it builds a strong foundation for further progress.

What skill level is this program for?

This program is suitable for beginner to intermediate levels. You can adjust intensity, speed, resistance, and weights based on your experience, with room for gradual progression.

What equipment do I need?

A mat, resistance bands, ankle weights, and dumbbells are recommended. For exercises such as squats and glute bridges, you may use light dumbbells or slightly heavier weights depending on your level and preference. Weight selection can be adjusted to suit your experience and comfort.

How long are the sessions?

Each session is approximately 25-30 minutes long, making it easy to fit into a busy schedule.

How long do I have access to the program & when does it start?

You will receive access immediately after purchase, and it will remain available for 3 months. A new session unlocks each day, and once all sessions are available, you can revisit them as needed. This allows you to complete the program at your own pace.

Do I need to follow the sessions every day?

No. It is best to leave one or two rest days between sessions, depending on how your body feels. This helps support recovery and makes the practice more comfortable. The full program is usually completed in around 14 days.

What results can I expect from this program?

With consistent practice, this program can help you build strength, improve mobility and posture awareness, and move with greater control and ease. It is designed to create a strong foundation for continued progress.

5-Day Satisfaction Guarantee

If you start the program and feel it is not the right fit, you can request a refund within 5 days of purchase

7-Session Refinement Program

PILOT ACCESS • €24

Regular price: €48
Join before August 20, 2026

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DISCLAIMER

This 7-session program is designed to support foundational strength, mobility, and movement awareness. It is not a replacement for long-term training or individualized coaching. Results may depend on several factors, including your prior experience, physical condition, consistency, and personal effort.

This program includes physical activity. Please consult a qualified healthcare provider before beginning, especially if you have any injuries, medical conditions, or concerns that may affect your ability to participate safely.