SAIL — Straight Arm Invert Lab | Fitfrenchkiss

Founding round now open — limited places available

6-Week Online Programme by Fitfrenchkiss

For aerialists training remotely who want depth, not just drills

Build clean, controlled straight-arm inverts with strength, precision, and confidence.

A structured 6-week lab combining personalised cross-training, aerial anatomy education, 1:1 coaching, and practical aerial application on hammock and hoop. You understand the mechanism. You train what is actually weak. You invert with intention.

Join SAIL — Enrol Now

Founding round pricing. 1:1 onboarding included. Instant access.

The Difference

Without SAIL vs With SAIL

Without SAIL

Relying on momentum to get upside down

No idea which part of the chain is breaking

Training hard but hitting the same ceiling

Generic conditioning that does not transfer

Watching others nail it and not knowing why

Stuck, frustrated, training in circles.

With SAIL

Scapular push-down strength

Core compression control

Movement sequencing clarity

Confidence on apparatus

Training with intention

Training with clarity, structure, and real progress.

Sound Familiar?

If any of this sounds familiar...

01You can invert, but only when everything lines up just right. The moment you slow it down or try to do it with control, it falls apart. You know you are relying on momentum and you do not know how to train your way out of it.

02You have been training consistently for months, maybe years. You are stronger than you were. But the straight arm invert still has not clicked. There is a ceiling you keep hitting and no one has ever explained which part of your body is actually the problem.

03You have watched the tutorials, done the pull-up variations, tried the hanging drills. Nothing has transferred. You are starting to wonder if your body is just not built for this skill.

04You train independently or remotely. No one is watching your movement and telling you what is actually going wrong. You are making your best guess and hoping it eventually adds up.

05You know cross-training matters, but you do not know which cross-training actually translates to the apparatus. You are tired of investing time in work that does not show up in the air.

...then SAIL was built for you.

The Shift

Here is what changes when you train
with anatomy and a system behind you:

✕ Hoping the momentum carries you over

You understand the push-down mechanics and can generate force intentionally — with or without a swing.

✕ Training blind with no idea what is weak

You have mapped your own kinetic chain and know exactly which link is breaking. Your training is targeted, not scattered.

✕ Generic conditioning that goes nowhere

Every drill in SAIL is chosen because it directly builds a mechanism the invert requires — serratus, compression, pelvic organisation, timing.

✕ Stuck between bent-arm and straight-arm

You have the anatomical understanding to know what the transition requires, and a progression pathway that is honest about where you are.

✕ A programme that does not know your body

Your cross-training programme is personalised around your specific weak links — including targeted mobility work for the areas that are limiting you.

✕ Drills that never show up on the apparatus

Every week bridges from the ground to the air. You will see the work showing up on hammock and on hoop — not just in the gym.

The Solution

Introducing

The Straight Arm Invert Lab

A 6-week structured programme that gives your body the anatomical foundation, the personalised conditioning, and the aerial application it needs to invert with strength and intention. You bring the work. SAIL gives you the framework, the coaching, and the clarity.

Inside the Programme

Everything lives in one place — the Everfit app

Programme

Content Hub

Resources

Community

How It Works

Three things happen over 6 weeks

Step 1

🧠

Understand

Anatomy lessons break down exactly what the invert requires and why yours is failing

Step 2

💪

Build

A personalised cross-training programme targets your specific weak links

Step 3

🎪

Apply

Drill sessions and live recordings bridge the gym work to hammock and hoop

Where you startWhere you finish

The Coach

Why I built this

I am Ophelie Griffond, founder of Fitfrenchkiss. I have spent over thirty years as a performer and athlete, and more than a decade coaching aerialists — but my understanding of the straight arm invert did not come from easy progress. It came from the long way round.

30+

Years as performer

10+

Years coaching aerialists

Week structured programme

Apparatus: hammock and hoop

What Is Inside

Everything inside SAIL:

One

Personalised Cross-Training Programme

A full 6-week gym-based strength and conditioning programme built around the specific demands of the straight arm invert. Two sessions per week, structured in two phases: tissue foundation and progressive overload. Your programme is personalised based on your assessment results — so you are always training your actual weaknesses, not a generic template.

Programme

Two

Aerial Anatomy Lessons

Video-based lessons covering the shoulder, serratus anterior, ribcage, pelvis, and hip flexors — the full kinetic chain behind the invert. Understanding why a movement fails is what makes the training land. These lessons give you that map, so every drill you do has a reason behind it.

Education

Three

1:1 Onboarding and Video Movement Assessment

Before your programme begins, we meet for a dedicated onboarding session. You share a video of your movement and I assess it — identifying your specific breaking point in the kinetic chain. From there your programme emphasis, your drill priorities, and your personalised mobility focus are set. This is what ensures SAIL works for your body, not just anyone's.

Personalised

Four

Kinetic Chain Self-Assessment Tool

A structured self-assessment that walks you through each section of the kinetic chain — grip, shoulder, spine, hips, timing, and apparatus specifics. You film yourself, watch your movement, and match what you see to the descriptions. The results point directly to your weak links and surface the relevant drill and lesson resources.

Assessment

Five

Aerial Application: Workshop Recordings and Drill Videos

Access to recorded London workshop sessions on hammock and hoop, plus ground-based drill demonstrations. Every week bridges from the gym to the apparatus. You will see how the cross-training directly shows up in your aerial work — because that translation is the whole point.

Aerial

Six

Community Access and Coaching Support

You are not training alone. Access to the SAIL community throughout the 6 weeks, plus ongoing coaching support to answer questions, review your progress, and keep you on track. For remote and independent aerialists, this is the accountability and expertise that would otherwise require a coach in the room.

Support

Exclusive Bonus

Free access to the Aerial Performance Lab — included for the full 6 weeks

Every SAIL student gets complete access to the Aerial Performance Lab library for the duration of the programme. That means on-demand workouts, flexibility resources, aerial tutorials, habit tools, and the full APL community — all included at no extra cost.

The APL is an ongoing membership that normally requires a separate subscription. During your 6 weeks in SAIL, it is yours.

On-demand aerial resources and tutorials

Flexibility and mobility programmes

APL community access

Workouts, habit tools, and programme resources

Everything You Get

Straight Arm Invert Lab

One payment. Lifetime access to all materials. Everything you need to build clean, controlled straight-arm inverts — personalised to your body from day one.

Full 6-week personalised gym-based cross-training programmeProgramme

1:1 onboarding call and personalised programme set-up1:1

1:1 video movement assessment with personalised feedback1:1

Kinetic chain self-assessment tool to identify your breaking pointAssessment

Aerial anatomy video lessons: shoulder, serratus, ribcage, pelvis, hipsEducation

Personalised mobility protocol based on your specific needsMobility

Recorded London workshop sessions on hammock and hoopWorkshop

Ground-based strength and drill demonstration videosDrills

Community access and coaching support throughout 6 weeksSupport

Free Aerial Performance Lab access for the full 6 weeksBonus

Founding round benefits for future SAIL programmesBonus

SAIL

Founding round — limited places available

Join SAIL Now

Instant access. Personalised from day one. Train at your own pace.

Questions

Frequently Asked Questions

I can already invert but it relies on momentum. Is SAIL still right for me?

Yes — this is exactly who SAIL is designed for. Being able to invert with momentum means the raw movement pattern is there. SAIL gives you the anatomical understanding and progressive strength work to clean it up and make it intentional. Many of the most meaningful changes come from intermediate movers who already have the skill but do not yet have the mechanics.

I am a complete beginner to aerial. Can I still join?

SAIL is best suited to aerialists who have some time on apparatus and are working toward or attempting straight arm inverts. If you are completely new to aerial, a foundation programme first will serve you better. That said, if you have basic hanging capacity and body awareness, the anatomy lessons and cross-training will build an exceptionally strong foundation for when you are ready.

I train independently without regular classes. Does that work?

SAIL was built with independent and remote aerialists in mind. The cross-training programme runs in your own gym, the drill videos are filmed for solo implementation, and the 1:1 coaching means you are not on your own when questions come up. You do not need a coach watching you in the room for this to work.

Does it work for both hammock and hoop?

Yes. The kinetic chain mechanics are the same across both apparatus — push-down, compression, timing — but the contact points and surface demands differ. The workshop recordings and drill videos cover both, and the apparatus section of the self-assessment helps identify whether the apparatus itself is part of your specific pattern.

I have tried other cross-training programmes and nothing transferred. Why is this different?

Most generic strength programmes are not built around the specific mechanics of a straight arm invert. They build broad strength but do not address the serratus, the compression chain, the pelvic organisation, or the timing the invert actually requires. SAIL is backwards-engineered from the movement — and personalised to your pattern specifically, so you are always training what is actually limiting you.

How much time per week does SAIL require?

The cross-training programme is two sessions per week in the gym, each around 45 to 60 minutes. The anatomy lessons are video-based and watchable in your own time. Drill sessions sit alongside your existing aerial training. The commitment is manageable and designed to complement rather than replace what you already do.

What does the mobility personalisation involve?

After your movement assessment and onboarding, your programme is built around your specific restrictions. If your shoulder mobility is the limiter, that is where the focus goes. If hip flexibility is holding back your compression, we address that. The mobility work in SAIL is not one-size-fits-all — it is chosen for you based on what the assessment reveals.

What happens after the 6 weeks?

You keep lifetime access to all the materials — lessons, drills, workshop recordings, and the cross-training programme. The progression pathways built into SAIL are designed for continued independent training beyond the programme. Founding round participants also receive benefits for future SAIL cohorts and Fitfrenchkiss programmes.

Get Started

Your inverts deserve to feel
as strong as you are.

Join SAIL and build the mechanics, strength, and understanding to invert with intention — on hammock and on hoop.