Yoga and mobility
Stretching and flexibility: 8 weeks of preparation
Regular stretching according to a plan instead of rare heroic sessions.
- Training horizon
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Over 8 weeks you can build consistent work on flexibility, but a specific depth of bend by that date is not set. For such a goal, what matters is repeatable practice, suitable load, and absence of pain, not maximum effort in every exercise. Your starting range and previous experience determine where the plan begins.
In 1trAIner, the AI coach selects a plan for your flexibility level and the time you are ready to devote to sessions. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. For reviewing stretching, your notes on tension and how you feel after a session are especially important: a watch does not convey these sensations.
At the start, the task is to find comfortable positions and master them without jerking, then the load changes based on your response to previous sessions. Progress can be tracked by how calmly and confidently you perform familiar movements, even if the range has barely changed so far. The first 7 days are free. Then you can choose a subscription for 450 ₽ per month or 4999 ₽ per year; there are no automatic charges.
What you get during 7 days of free access
- Fill out the questionnaire about your stretching experience, limitations, and schedule; formulate a goal without committing to reach a specific pose by a deadline.
- Get the first week of the plan and complete the initial sessions within a comfortable range, noting comfort and tension.
- Get a review of the stretching you performed and your response to it; the coach recalculates the plan after each session, without increasing difficulty just for the sake of the calendar.
How it works
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1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let us know in the chat. Right now the plan is built for the goal “Stretching and flexibility: 8 weeks of preparation”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.