BE FLEX - Flexibility for real, in workout format
BE FLEX is a dynamic and creative way to work on your flexibility. It's not typical stretching, it's not yoga - it's a complete workout, with dynamic work, active progressions and sustained holds where the clock genuinely counts. 45 minutes opening your body with movement, rhythm and intensity adapted to where you're starting from.
Whether your goal is the personal achievement of one day doing the splits, or simply getting back the range of motion that work, the sofa or years of inactivity have taken away, you'll find the path here. And if you used to be flexible when you were younger and look back at that version of your body with nostalgia, this is literally the class for you.
What BE FLEX is and how it works
BE FLEX combines three approaches to flexibility in an athletic and dynamic format, adaptable to any level - from absolute beginner to a former gymnast returning to training.
Mobility in motion
Joint mobility in circuit: hips, shoulders, thoracic spine and ankles worked through dynamic exercises that prepare the body and already count as training.
Active stretching and PNF
Flexibility built with contraction, relaxation and progression - the method dancers, gymnasts and high-performance athletes use to gain real range and keep it. Far more effective than the passive static stretching we all did at school.
Splits progressions
The highlight of every class: specific progressions to work towards the splits (front and side), done with assistance and scaled levels adjusted to your starting point. Even if you're nowhere near the floor today, there's a path - and this is it.
What a BE FLEX class is like
Sessions are 45 minutes and a complete flexibility workout. You come in, you move, you work, you leave spent - BE FLEX is not a pause in your training, it is training.
Dynamic warm-up
Joint activation in motion, preparing hips, spine, shoulders and ankles. The BE FLEX warm-up is more dynamic on its own than most full mobility classes.
Active range block
Exercises combining strength at end-range with movement control - this is where lasting flexibility is built. Circuit-based work, steady rhythm, with progressions scaled for each person.
Targeted work and progressions
Each class focuses on a key area: hips and splits one day, shoulders and thoracic spine another, posterior chain another. This is the most intense block of the class and where you'll feel the progression week by week.
Active close
Final minutes dedicated to consolidating range, with sustained positions of greater demand. You leave with your body open and awake - not sedated.
What you'll gain with BE FLEX
Real range of motion - within weeks you'll feel movements that were previously out of reach: deep squats, high kicks, splits on the way. Your body opens and stays open, without needing tricks or compensations.
Cross-training performance - if you train Muay Thai, BJJ, Boxing, Functional Training or gym strength work, BE FLEX unlocks what hard training tends to close up. Better guard, higher kicks, deeper squat, more rotational power.
Your personal win - for many students, BE FLEX is the only class where the goal is this clear and tangible. Getting the splits for the first time, touching your toes, getting back range you used to have - these are achievements that stick.
Your coach: Bruno Salgueiro
Founder and head coach of Be Water, Bruno is a professional stunt double for television and cinema with a 16-year career. He has a complete background in martial arts, gymnastics and strength training - the kind of path where your body has to do everything, all the time, and do it well.
In BE FLEX, Bruno brings the most creative side of his experience: this is where gymnastics, athletic movement and a genuine obsession with unlocking bodies come together. His classes are anything but static - dynamic, progressive, designed to take you from where you are to where you haven't been yet.
Certified Personal Trainer since 2012, he is also the creator of Dicas do Salgueiro — a YouTube channel with over 400,000 subscribers and 49 million views where he shares training tips and motivation.
Be Water is the physical extension of what Bruno has always done online: making high-performance training accessible to everyone.
GALLERY
Coming soon
Photos from BE FLEX classes are on their way. Check back soon.
BE FLEX Schedule in Lisbon
| Modality | Days | Time |
|---|---|---|
| BE FLEX | Thursday | 6:15 PM |
| BE FLEX | Saturday | 9:30 AM |
Two sessions per week: Thursday late afternoon and Saturday morning - the two ideal slots to open the body mid-week and kick off the weekend properly.
See full schedule →Who BE FLEX is for
BE FLEX is literally for everyone - no age, gender or physical condition is excluded. You don't need to be flexible to start; in fact, starting with no range at all is perfectly normal and exactly where the class makes the biggest difference.
For those who train hard in other modalities and feel their body getting tighter and tighter. For those who sit at a desk all day and want to recover the natural movement that the sofa and keyboard have been stealing. And - especially - for those who used to be flexible when they were young (dance, ballet, gymnastics, sport) and look back at that version of their body with longing. You can get back there, and this is where you start.
It's also the right class for those who've always had a quiet obsession: getting the splits. Not just for dancers - there are a lot of people with that long-held ambition to fulfil. With method, progression and patience, it's within reach of far more people than you'd think.
Try BE FLEX at Be Water
Fill out the form and we'll get in touch to schedule your free BE FLEX trial class!
See Prices →Frequently Asked Questions about BE FLEX in Lisbon
Do I need to be flexible to start?
Zero. BE FLEX is designed exactly for people who aren't flexible. You start from where you are, with the right regressions, and open up week by week. People who've never touched their toes see visible progress in 4-6 weeks - and the splits, with consistency, are much closer than you think.
What should I bring to class?
Comfortable clothing that allows full range of movement, a towel and a water bottle. Individual mats are provided. Classes are barefoot or with non-slip socks.
Can I combine BE FLEX with other modalities?
Yes - and that's precisely how BE FLEX delivers the most results. One to two weekly BE FLEX sessions combined with striking, BJJ or strength work is the ideal combination. The flexibility you build translates directly into performance in your other training.
What's the difference from yoga or pilates?
BE FLEX is a workout. Yoga has tradition, philosophy and fixed sequences; pilates focuses on core stabilisation and strength. BE FLEX is flexibility built like training - dynamic, athletic, with clear progressions and concrete goals (including the splits). You leave spent, not sedated.
Can I actually get the splits from this?
With consistency, yes. The splits are a concrete and achievable goal for far more people than you'd expect - not just for dancers. BE FLEX has specific progressions to get you there, adapted to your starting point. Some students take months, others a year; but the path exists and this is it.