The Catie Brier Method · 4-Week Online Course
Four weeks to flexibility that sticks
The Catie Brier Method courses are one-of-a-kind 4-week online courses using Catie's proven methods for improving — and retaining — flexibility from the ground up. Tired of training with little to no progress? These are for you.
No more guess work
No more wasting time on BS drills
Just detailed, precise exercises that work
Registration OPEN
The Catie Brier Method: Splits
Training takes place Nov 6th - Dec 2nd
A 4-week course to improve splits, active flexibility, and overall leg flexibility knowledge.
Do you have a hard time making progress with your splits?
Do you find stretching painful, only to see little or no progress?
Does your Middle Split not improve no matter what you do?
Is your flexibility drastically different day to day?
Do you wish you had the knowledge AND tools to make consistent progress in your splits and see real (injury-free) results?
Then this is the course you've been waiting for!
Join Catie and fellow shrimpy friends from all over the world, and spend November leveling up your splits game!
Investment for better bendiness: 197€
Registration closes November 12th
Registration closes November 12th
The Catie Brier Method · 4-Week Online Course
Four weeks to flexibility that sticks
The Catie Brier Method courses are one-of-a-kind 4-week online courses using Catie's proven methods for improving — and retaining — flexibility from the ground up. Tired of training with little to no progress? These are for you.
These courses run in alternating cycles every 6 months.
No more guess work
No more wasting time on BS drills
Just detailed, precise exercises that work
NEXT UP - NOV 2026
Efficient warm-ups and body prep that set you up juuuust right
Square splits and middle splits, week by week
Active flexibility so you keep the range you gain
Troubleshooting videos for stubborn hips and hamstrings
The Catie Brier Method
SPLITS
Efficient body prep, square splits, middle splits, and active flexibility. Everything you could hope for!
4 weeks
+ 3 months access
Foundations first — shoulders, upper back, and hip flexors
Bridge work progressions from basics onward
Strength work to decrease pain in and after backbends
Troubleshooting videos for tight shoulders and grumpy hips
The Catie Brier Method
BACKBENDING
Pain-free backbending from the ground up. Basics through bridge work, and everything in between!
4 weeks
+ 3 months access
How it works
A NEW FOCUS EVERY WEEK, FOR FOUR WEEKS
Each week, students gain access to a new series of videos focusing on a specific aspect of flexibility: Body Prep, Square Splits, Middle Splits, and Active Flexibility.
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'll have access to the SPLIT Personalities Group, a private group on our website. Get your questions answered, connect with Catie and students around the world, and share your progress.
You'll finish the 4 weeks with a full curriculum you can mix and match, and access to the materials for an additional 3 months.
Week 1 — Warm ups + methodology exploration
FRIDAY
Pre-recorded Instructional Workshop and Follow-Along
Sunday
Bonus Video — Using Weights for Better Bendiness
Tuesday
Live Class with Catie — live attendance is an optional add-on, everyone gets recording
Week 2 — Square Splits
FRIDAY
Pre-recorded Instructional Workshop and Follow-Along
Sunday
Bonus Video — Nerve Glides (tests and solutions)
Tuesday
Live Class with Catie — live attendance is an optional add-on, everyone gets recording
Week 3 — Middle Splits
FRIDAY
Pre-recorded Instructional Workshop and Follow-Along
sunday
Bonus Video — Finding the “Sidebutt”
Tuesday
Live Class with Catie — live attendance is an optional add-on, everyone gets recording
Week 4 — Active Flexibility
FRIDAY
Pre-recorded Instructional Workshop and Follow-Along
sunday
Bonus Video — All Things Leg Scales! (AKA using your flexibility to impress your friends)
Tuesday
Live Class with Catie — live attendance is an optional add-on, everyone gets recording
How it works
A new focus every week, for four weeks
Each week you'll gain access to a new series of videos focusing on a specific aspect of flexibility. Select a course above to see the focus of each week and detailed sample schedules.
These pre-recorded classes include instructional sessions and follow-alongs, as well as bonus videos that help troubleshoot problematic areas.
You'll finish the 4 weeks with a full curriculum you can mix and match — plus access to all materials for an additional 3 months after the course ends.
FRIDAY:
Pre-recorded Instructional Workshop and Follow-Along
SUNDAY:
Trouble Shooting Bonus Videos
TUESDAY:
Live Class with Catie (live attendance is an optional add-on, everyone gets recording)
Weekly Schedule Breakdown
The Live Class recordings will be uploaded to the course same day, and everyone gets access
Don't want to wait?
Start building your foundation today with training you can begin right away.
Priority access
Get notified the moment registration opens
Join the Shrimp Army Mailing List and you'll hear about the next round before spots go public.
The Catie Brier Method: Backbends
A 4-week course to improve splits, active flexibility, and overall leg flexibility knowledge.
Have a hard time making progress with your back flexibility?
Find backbending painful, only to see little or no progress?
Have a hard time accessing your upper back?
Experience low back pain during or after backbends?
Spend time working on backbends, but still don't look bendier in aerial/pole tricks?
Find that your flexibility is drastically different day to day?
Do you wish you had the knowledge AND tools to make consistent progress in your backbends and see real (injury-free) results?
Then this is the course you've been waiting for!
NEXT UP
Opening
Apr.
2027
Sign up for the Shrimp Army Mailing List to get notified when registration opens 👇
The next Backbending course will take place in April 2027.
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!
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!
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 in the Backbending course 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!
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 to all course materials 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.
ABSOLUTELY. All of the Personalized Training Students who took part in previous 4-week courses said they learned so much, and were able to get even more out of their personalized 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.
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)
-
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! 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!