Unite with us for a 5 Day Retreat in Costa Rica, this November 11-15, 2021

Our Phase SiX Retreat is an opportunity to help rejuvenate, regenerate, re-energize, relax, and revolutionize your movement.
Presented by the co-founders of Phase SiX, Jay and Steph Rose, you will experience daily movement sessions to improve your strength, mobility, and durability, enjoy local excursions and activities in beautiful Costa Rica, and take advantage of the awesome beachfront resort, all its amenities, as well as the option to add in some Fascia Release treatment during your free time.


Our Phase SiX Retreat will introduce you to our bodyweight movement, training methods, and techniques, providing you with

 strong foundations in order to improve your overall Mobility and Durability.

Jay and Steph Rose will be hosting up to two sessions per day, with each day focussing on strength and mobility, 

with decompression at the end of the day, using their different and movements and techniques.

The curriculum has been carefully constructed to suit everyone, whether you are a complete beginner or an advanced athlete, there's something for everyone.

Aerial View of Kayaks


There are so many incredible things to see and do in Costa Rica, and on our retreat, we will have two excursions included (though optional) to enjoy the country by land and by sea. We will go on an exhilarating zip-lining adventure one day, and on another, we will go sailing (snorkelling optional) and hopefully see some whales! 

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We will enjoy workouts and activities throughout the retreat, but just as important is our downtime to relax! At our resort, we can sit by the pool, swim in the ocean, and lay out in the sun. There are also complimentary bikes and kayaks as well as SUP rentals available to you. And of course, the amazing Tim and Kim, 'TK Stretching', will be offering their Fascia Release Therapy during your free time, and the hotel spa will be at your fingertips!



  • $2125 per person in a double room (2 beds)

  • $2715 for a single room

  • $4250 per couple (2 guests, 1 bed)

  • Secure your spot with a nonrefundable $500 deposit (or choose to pay in full)


  • Airfare to/from Liberia, Costa Rica (LIR) not included.

  • Travel insurance recommended.

  • Guests interested in sharing a room with another solo traveller will be paired with a roommate first come, first served.

  • Payment plans are available upon request.

  • Full payment due by August 11, and any new bookings made after that date must be paid in full.

  • Fascia Release Treatment sessions with TK Stretching are optional during your free time and will be at an additional cost.

  • Limited Availability! Maximum of 16 retreat attendees.

What's Included

  • 5 days / 4 nights accommodations at a beachfront resort, just 20 minutes from the Liberia, Costa Rica (LIR) airport

  • Daily Bodyweight and Mobility workshops with Coaches Jay and Steph Rose

  • Ziplining adventure (optional)

  • Catamaran tour with snorkelling and lunch included (optional)

  • ​Fresh breakfast provided each morning

  • Two group dinners with farm- and sea-to-table cuisine

  • Transportation to/from Liberia, Costa Rica (LIR) airport

  • All taxes included plus gratuity for bellman and housekeeping

  • Complimentary use of kayaks and bicycles

  • Pool concierge with fresh towel service and sunscreen 

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The Accommodations


Our luxurious boutique resort aka home for the retreat is El Mangroove on the Gulft of Papagayo, just 20 minutes from the Liberia (LIR) airport. With a focus on authentic Costa Rican culture, farm and sea-to-table cuisine, and healthy and active experiences, El Mangroove aligns with Ketanga's values, and we are excited to bring you there! The resort also features a relaxing fully-functioning spa, two restaurants, a swimming pool, and private access to the beach.

Guests will have the choice of a Bark Suite, a 485-square foot room complete with a king bed and private living room area featuring a relaxing hammock next to a window that makes you feel like you're floating in nature, or a Nesto Suite with the same size and amenities, featuring two queen beds. All rooms are complete with WiFi connectivity, air conditioning, a fan, a walk-in closet, workspace, 42" plasma TV, safe deposit box, hairdryer, iron and ironing board, and mini-bar.

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The Itinerary


Day 1 - Thursday, November 11

Inc. Introductions/TK Stretching Seminar (PM)

Guests will arrive at the Liberia, Costa Rica (LIR) airport and take a provided shuttle to the resort to check-in and get settled.

We'll meet together for introductions, and a short seminar hosted by TK Stretching, explaining all of the amazing benefits of Fascia Release Therapy, and how it complements our training. 

In the evening, we'll meet up again for a group dinner together at the hotel.

Day 2 - Friday, November 12

Inc. 90 Minutes Mobility/Bodyweight Session (AM) - 30 Minute Decompression (PM)
We'll have a morning Mobility/Bodyweight Session, followed by breakfast at the hotel, and then we'll head off to our first (half-day) adventure: zip-lining through the tree canopies. We'll get picked up from the hotel, and then zip down the mountains for amazing views and a thrilling experience. After the excursion, we'll go back to the hotel to enjoy free time in the afternoon, and then we'll come together for a decompression session. After that, the night is free for you to do as you please.

Day 3 - Saturday, November 13

 Inc. 90 Minutes Foundations/Crawling Patterns (AM) - 30 Minute Decompression (PM)
We will start the day by building strong foundations, using crawling patterns and bodyweight techniques, followed by breakfast at the resort, and then we'll have a free day to relax at the beach or pool, treat yourself to a spa treatment, or sign up for an extra excursion like surfing or paddleboarding! In the evening, we'll meet once again for our decompression session to unwind for another free night to do as you please.

Day 4 - Sunday, November 14

Inc. 90 Minutes Chain Movement Patterns (AM)
This morning we'll start with learning how to combine our movements into chain movement patterns ('flow'), followed by breakfast, and a few hours to relax at the resort. We will then be picked up for our afternoon on a catamaran, with lunch, drinks, and snorkeling included. Once we return, we'll come together for our final group dinner!

Day 5 - Monday, November 15

Inc. 30 Minute Mobility/Bodyweight Session (AM)
We'll kick off our final morning with an early mobility/bodyweight session to get you moving before the flight. We'll have breakfast, and chill by the beach/pool, before departing for the airport and heading home!


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Photography & Videography by William Smith | Music Produced by Toucon

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