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FOUNDATIONS: The "Feel Better" Bundle

Zhana Flex

Experience an invigorating movement journey with Zhana's signature 13-minute standing "Full Body Standing Stress & Tension Release" class. In this invigorating session, you'll be guided through a series of gentle yet effective movements designed to dissolve stress, release tension, and reawaken your body's natural flow of energy.

13-Min Full Body Stress & Tension Release

Power up your hip health with this quick & effective "16-Min Hip & Glute Release" workout. Join Zhana as you work to improve your internal and external rotation, strengthen your abductors, stretch your glutes and more!

16-Min Hips & Glutes Release

Fire up your hip flexors & glutes, activate your deep core muscles, stretch your hamstrings & more in this burn galore of "15-Min Lower Body & Core"!

15-Min Lower Body & Core

Work your glutes, mobilize your spine, and increase the range of motion in your shoulders - all in this energizing "20-Min Tabletop Full Body" workout!

20-Min Tabletop Full Body

Activate your hamstrings, decompress your spine, strengthen your lower back, work your shoulder internal + external rotation, and more in this "12-Min Floor Legs & Back" class with Zhana!

12-Min Floor Legs & Back

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FOUNDATIONS: Your Path to a Freer, More Flexible Body — in 20 Minutes or Less

Imagine waking up in a body that feels lighter, stronger, and more mobile — without spending hours stretching or forcing yourself through painful workouts.

 is a curated collection of 50+ top flexibility and mobility exercises designed to unlock your body’s full potential — no matter your starting point. Whether you’re feeling stiff from years of sitting, recovering from old injuries, or simply craving a more fluid, pain-free body, this bundle will help you 

These exercises are the exact ones I’ve used to transform the bodies of hundreds of busy, badass women through group and 1:1 coaching over the past 5 years.

I created FOUNDATIONS because I know how it feels to live in a body that doesn’t move the way you want it to. And I know how frustrating it is to not even know 

 This isn’t just another stretch program — this is a 

 to help you finally feel good in your own body again.

✅ You live in a body that constantly feels stiff, tight, or painful — especially in your hips, back, or neck

✅ You spend most of your day sitting at a desk or in the car, and it’s starting to catch up with you

✅ You’ve tried random YouTube stretching or mobility videos, but nothing seems to stick

✅ You’re a busy bee who wants something short, effective, and easy to fit into your day

 (20 mins or less — perfect for busy schedules)

1) Tabletop Full Body Strengthen & Stretch (20 min)

4) Full Body Stress & Tension Release (13 min)

I’m not one of those hyper-flexible girls who was born in their splits. Growing up, I was constantly sick and my parents encouraged hobbies that didn't involve much physical strain: so I played piano, read books, and enjoyed being a math nerd. I I only started seriously getting into movement in my 20s after years of wrecking it with office chairs, stress, and injury-prone hobbies!

 where you are, and I built this system to help people like 

It’s time to stop feeling trapped in your body.

<h3>FOUNDATIONS: Your Path to a Freer, More Flexible Body — in 20 Minutes or Less</h3>Imagine waking up in a body that feels lighter, stronger, and more mobile — without spending hours stretching or forcing yourself through painful workouts.FOUNDATIONS is a curated collection of 50+ top flexibility and mobility exercises designed to unlock your body’s full potential — no matter your starting point. Whether you’re feeling stiff from years of sitting, recovering from old injuries, or simply craving a more fluid, pain-free body, this bundle will help you feel better — faster.These exercises are the exact ones I’ve used to transform the bodies of hundreds of busy, badass women through group and 1:1 coaching over the past 5 years.I created FOUNDATIONS because I know how it feels to live in a body that doesn’t move the way you want it to. And I know how frustrating it is to not even know where to start. This isn’t just another stretch program — this is a proven system to help you finally feel good in your own body again.<hr><h3>This is for you if:</h3>✅ You live in a body that constantly feels stiff, tight, or painful — especially in your hips, back, or neck ✅ You spend most of your day sitting at a desk or in the car, and it’s starting to catch up with you ✅ You’ve tried random YouTube stretching or mobility videos, but nothing seems to stick ✅ You’re a busy bee who wants something short, effective, and easy to fit into your day<hr><h3>What You’ll Get:</h3>5 pre-recorded, follow-along classes (20 mins or less — perfect for busy schedules)1) Tabletop Full Body Strengthen &amp; Stretch (20 min)2) Hips &amp; Glutes (16 min)3) Lower Body &amp; Core (15 min)4) Full Body Stress &amp; Tension Release (13 min)5) Legs &amp; Back (12 min)<hr><h3>What You Need:</h3>Just your body + a little bit of floor space — no fancy equipment, no excuses<hr><h3>Why Learn from Me?</h3>I’m not one of those hyper-flexible girls who was born in their splits. Growing up, I was constantly sick and my parents encouraged hobbies that didn&apos;t involve much physical strain: so I played piano, read books, and enjoyed being a math nerd. I I only started seriously getting into movement in my 20s after years of wrecking it with office chairs, stress, and injury-prone hobbies!I’ve been exactly where you are, and I built this system to help people like us feel better — faster.<hr>It’s time to stop feeling trapped in your body. Let’s get you moving like you again.Are you in?

FOUNDATIONS: The "Feel Better" Bundle

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