How it works
Each week, students will gain access to a new series of videos focusing on a specific aspect of flexibility: Body Prep, Shoulders and Upper Back, Hips and Compound Movements, and Bridges.
These pre-recorded classes include Instructional Workshops (to learn the exercises), Follow-Alongs (of that week's exercises), and Bonus Videos to troubleshoot problematic areas.
There is also an optional Live Class each week, with limited spaces. The recording of this class is uploaded onto the course same day, so everyone gets all the extra info and modifications.
During the course, you will have access to the Bay Shrimp Club, a private group on our website. This is a space where you can get your questions answered, connect with Catie and other students from around the world, and share your progress!
You'll finish the 4-weeks with a full curriculum that you can mix and match, and have access to the materials for an additional 3 months.
Investment for better bendiness: 197€
WEEK 1 - WARM UPS + METHODOLOGY EXPLORATION
FRIDAY:
Pre-recorded Instructional Workshop and Follow-Along
SUNDAY:
Bonus Video - Unlocking your Upper Back
TUESDAY:
Live Class with Catie + recording added to the course
WEEK 2 - SHOULDERS AND UPPER BACK
FRIDAY:
Pre-recorded Instructional Workshop and Follow-Along
SUNDAY:
Bonus Video - Trouble Shooting for Shoulders
TUESDAY:
Live Class with Catie + recording added to the course
WEEK 3 - HIPS AND COMPOUND MOVEMENTS
FRIDAY:
Pre-recorded Instructional Workshop and Follow-Along
SUNDAY:
Bonus Video - Problem Solving Tight Hips
TUESDAY:
Live Class with Catie + recording added to the course
WEEK 4 - PUTTING IT ALL TOGETHER/ALL THINGS BRIDGES
FRIDAY:
Pre-recorded Instructional Workshop and Follow-Along
SUNDAY:
Bonus Video - Progressing Bridges (with special guest model!)
TUESDAY:
Live Class with Catie + recording added to the course
This course consists of backbend training from the ground up, using Catie's efficient and effective methods for improving (and retaining!) flexibility.
Do you have a hard time making progress with your back flexibility?
Do you find backbending painful, only to see little or no progress?
Do you have a hard time accessing your upper back?
Does your low back hurt during or after backbends?
Do you spend time working on backbends, but still don't look bendier in aerial/pole tricks?
Is your flexibility drastically different day to day?
Do you wish you had the knowledge AND tools to make consistent progress in your back flexibility and see real (injury-free) results?
Then this is the course you've been waiting for.
The next course will take place in 2027. Sign up in the yellow box below to get notified when registration opens!
The Catie Brier Method: Backbending
A 4-week back flexibility course to improve backbends and overall back flexibility knowledge
Don't miss the next course!
The Catie Brier Method: Backbending only happens once a year. Sign up for the Shrimp Army Mailing List, and get notified when registration opens 🦐
Common Questions
These courses are designed for all levels to benefit. We are focusing on foundations and technique. So if you are new to flexibility training, this is the perfect starting point! And if you can already do oversplits or cheststands, this training will fill in any strength/flexibility gaps you may have, and help you go further with less risk of injury.
If you are very comfortable with oversplits or cheststands, and don't need to warm up to do them, I recommend the Personalized Flexibility Training instead, as that program can be endlessly advanced. But if you feel that you need a long warm-up or have pain associated with deep flexibility work, the 4-week courses will be perfect for you!
My teaching style is very low maintenance and doesn't require too much stuff.
The main things you'll need are a couple of yoga blocks and resistance bands (mini-looped bands of varying weights are ideal, or a long lightweight theraband). Some of the troubleshooting Bonus Videos also require a rubber mobility peanut, but I will show you how to make one with 2 tennis balls and a sock.
The only other equipment used is gym mats/boxes, but you can get creative with furniture in your house!
You will be given scheduling options ranging from 30-60 minute sessions, 2-5 days per week. So if you only have a couple of days a week to train, you can still make real progress!
The Instructional Workshops, Follow-Alongs, and Bonus Videos are pre-recorded. The goal was to make these courses as informative as possible, so pre-recording was the best way to do that!
There is also one live class each week, but this is an optional add-on, and space is limited.
The recording of each live class will be uploaded into the course same day. So those who don’t attend live will still benefit from watching the recordings. Just note that these courses are designed to be done without the live class, they're just a bonus meant to enhance the training!
You will have access for a full 3 months after the course ends. There are also training schedules included, so you know how to best implement the training for maximum benefit. So in those 3 months you can expect pretty substantial improvements!
Everyone gets access to the recordings of the live classes each week.
There are a limited number of spots available for students to attend the live classes and receive real-time feedback, which is an optional add-on with a slightly higher registration fee.
Both training options are grounded in the curriculum that I’ve created over the last 12 years of teaching full-time, but there are key differences:
The 4-week courses go more in-depth into the purpose and mechanics of the exercises, covering why they are useful, what they target, and how to perform them.
The courses include:
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Fully detailed instructional workshops, follow-alongs, and helpful bonus videos (all pre-recorded)
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Training schedule options to mix and match the routines from each week
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Optional live classes (limited availability!)
In contrast, the Personalized Flexibility Training focuses on providing exercises and progressions tailored specifically to you and your goals, rather than the educational aspects behind each movement.
The Personalized Training includes:
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A comprehensive training plan tailored to your body
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Written instructions, demo videos, and photos
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A 1-1 online session with Catie
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ABSOLUTELY. I've had many Personalized Training Students attend in-person Intensives with the same material, and they have learned so much and been able to get even more out of their training plans afterward.
Although there will be overlap in exercises, the reasoning behind the exercises is explained more thoroughly, and you'll gain a greater understanding not only how to do the exercises, but also why you do the exercises.
Absolutely! Although it is ideal to do the course materials as they come out, it’s completely fine to start later or spread out your training more.
You will have access to the materials for a full 3 months after the course ends, so you can start anytime within that timeframe.
All course purchases are final and non-refundable. Once you have enrolled, we cannot issue refunds or transfers. But if you follow the training and instruction, we assure you that you will make pain-free progress with your flexibility, and learn a TON!