FlexLab
What is FlexLab?
FlexAbilities is built for developing flexibility at every level, from foundational mobility to advanced range of motion. FlexAbilities uses a 5-level system that ranges from true beginners to advanced, elite competitors alike.
FlexLab is a short, picture-based check-in that helps you find which level best matches your current flexibility so that you can find videos and lessons curated for you.
Explore the FlexAbilities 5-level system
LEVEL 1
New to Flexibility Training
You may be new to flexibility training, returning after time away, or feeling restricted in basic positions. Reaching your toes may be difficult, and positions like pike, butterfly, or kneeling may feel stiff. Splits and deeper backbends are not appropriate at this stage, and that is expected.
Goal
Build consistent habits, learn safe technique, and make basic positions feel less restrictive.
LEVEL 2
Building Basics
You have some comfort with stretching and a bit more range of motion, but still run into clear limits. Touching your toes (or close to it) is possible on a good day. Deeper lunges, butterflies, and early split positions are accessible but still tight. Gentle bridges and backbends are possible but not very deep or controlled.
Goal
Strengthen your foundation, hold stretches for longer, and prepare your body for deeper flexibility.
LEVEL 3
Strong and Bendy
You have a solid foundation and can move into deeper positions with control. You can easily grab your feet in a pike, and all three splits reach the floor. Your bridges and backbends show significant depth, and you’re ready to take things to the next level and challenge yourself.
Goal
Master new skills and learn complex variations while building strength, control, and greater flexibility.
LEVEL 4
Pre-Pro Flexibility
You have high flexibility and can move into deep ranges with control and precision. You are generally comfortable with over-splits, elbow stand holds, and can do a chest stand position. In Level 4 you continue deepening your flexibility, refining technique, and building strength while demonstrating complex combinations with control and attention to detail.
Goal
Maximize flexibility, refine technique, and build strength while enhancing body awareness in advanced positions and complex combinations.
LEVEL 5
Elite, High Performance
You operate at the highest level of flexibility and body awareness. Over-splits, chest stand positions, and advanced backbends are part of your regular practice. Your focus is pushing your flexibility to elite levels, transitioning in and out of extreme positions with ease, and maintaining a healthy flexibility practice supported by strength and control.
Goal
Push flexibility to its fullest, while prioritizing strength, control, and healthy, long-term practice.
Ready to find your FlexAbilities level?
Retake monthly or regularly to track your progress, celebrate growth, and stay motivated.