Start Date: Monday, August 25th, 2025
Duration: 8 Weeks
Group Discussion: Access Here (must be a member)

Program Setup

The FLEX Program is built for long-term progress. Every 8-week cycle follows our consistent structure of lower and upper priority days, core or full-body work, and weekly conditioning. The goal is simple: give you a sustainable training system that builds strength, conditioning, and resilience without guesswork.

Currently there are two versions under the Fitness Academy umbrella:

  • FLEX (Full Gym): Designed for members training in a gym or well-equipped home setup. Sessions run 60 to 75 minutes and are accessed directly through our website.
  • SHIFT (Minimal): Created for minimal equipment environments using dumbbells, kettlebells, and bands. Sessions run 40 to 60 minutes and are delivered through the Fitr Client App. Access and billing are handled inside the app.

Both versions use the same training format: prep work → performance work → conditioning → cooldowns.

Important note: We are in the process of merging both versions into a single Fitness Academy app. This will allow you to toggle between the full gym track and the minimal equipment track at any time, depending on what gear you have available. Active members will receive email instructions for migration as soon as the app is ready.

This training block introduces a fresh set of performance exercises along with new weekly conditioning sessions. The updates are explained below, day by day.

Day 1: Lower Priority (A)

Odd weeks feature the KOT Split Squat (Knee Over Toes) to build knee and ankle strength in deeper ranges. Even weeks rotate to a Barbell Back Squat progression using undulating rep ranges (alternating higher- and lower-rep weeks). Accessories target hamstrings, hips, and ankles to carry over into running and squatting.

Key Notes

  • KOT Split Squat: Focus on control, heel heavy, and knee forward. Regress with a shorter stance, raising your front leg on a box or bench or heel wedge. Progress by flattening the heel and adding load. Builds resilience and mobility.
  • Back Squat: Reps change week to week (8–10, 4–6, 6–8, back to 8–10). This undulating format prevents plateaus and balances strength with muscle-building.
  • Accessories: Glute bridge holds and toe-walk carries support hip drive and ankle strength.

Flex Minimal (Shift)

Odd weeks keep the KOT Split Squat supported by long-lever bridge holds and toe-walk carries. Even weeks rotate to side-hold squat jumps for power, paired with reverse lunges and Copenhagen hip dips for unilateral balance and adductor strength. The block is designed to build knee health and lower-body capacity without extra equipment.

Day 2: Upper Priority (A)

This day focuses on controlled vertical pulling and balanced push–pull work. New elements include tempo banded pull-ups with an isometric hold to build strict pulling strength and scapular control, and rest–pause arm work for efficient hypertrophy. Supersets keep the session time-efficient without losing quality.

Key Notes

  • Tempo Banded Pull-Up: 2–3 seconds down, pause 3–4 seconds at 90°, then complete the rep. Adjust band resistance so you stay strict. This builds strength at the sticking point and improves shoulder control.
  • Push + Pull Supersets: Pair pressing and rowing variations to balance shoulders and save time while keeping form sharp.
  • Rest–Pause Arms: Do a set near fatigue, rest 15–20 seconds, then continue for mini-sets until you reach the target. This creates high stimulus in less time and supports arm growth.

Flex Minimal (Shift)

Odd weeks pair bent-over DB rows with glute bridge chest press, upright rows, and curls in timed windows. Even weeks rotate to DB floor press, overhead triceps extensions, and banded pulldowns, finishing with hammer curls. Both setups cover pressing, pulling, and arms efficiently with dumbbells and bands.

Day 3: Core / Full

This day is built around core stability and control in multiple planes: flexion, anti-extension, anti-rotation, and carries. Circuits are simple and repeatable so intensity stays high without complex setup.

Key Notes

  • Dynamic + Stability Mix: Alternate trunk flexion (like V-Ups) with star planks, then add crawling or pull-through patterns.
  • Form First: Keep ribs braced and the lower back quiet. Stop sets before form breaks down.
  • Why: A strong trunk improves squat and hinge stability, keeps bar paths cleaner on rows and presses, and helps maintain posture while running under fatigue.

Flex Minimal (Shift)

Odd weeks focus on V-Ups, side star planks, and quadruped pull-throughs for flexion, anti-rotation, and bracing. Even weeks rotate to plank-to-extended plank, DB side bends, hollow rocks, and toe taps. Each week trains multiple planes of core stability with easy, repeatable setups.

Day 4: Lower Priority (B)

This is a hinge-dominant day with an added power clean exposure to sharpen hip extension without turning it into conditioning. Accessory lifts like Rear Foot Elevated RDLs and Rotational Box Step-Ups train hamstrings, gait mechanics, and rotational control.

Key Notes

  • Power Clean: Perform 4–6 smooth singles or small sets. Reset each rep, keep the bar close, and finish tall. Focus on technique over load. This adds a small, clean dose of explosive power.
  • Rear Foot Elevated RDL: With a soft knee, hinge until you feel hamstring tension, then stand tall. The rear support reduces balance issues so you can target hamstrings more directly.
  • Rotational Box Step-Up: Face the box, step up, and rotate ribs over the stance leg as you rise. Finish tall with control. This mimics running mechanics and reduces low-back compensation.

Why: Together, these lifts build posterior chain strength for sprinting, hinging, and cleans, while also improving rotational control for gait and durability.

Flex Minimal (Shift)

Odd weeks start with DB swings for hip power, then move into RFE RDLs and rotational step-ups. Even weeks use shoulders-elevated glute bridges and crossover step-downs for glute and adductor strength. This alternates power and control with simple tools.

Day 5: Upper Priority (B)

This day balances pressing and pulling volume while prioritizing overhead control and shoulder health. New elements include a seated top-down DB press to strengthen overhead stability without back extension, and alternating row variations for strict versus explosive pulling.

Key Notes

  • Top-Down DB Press: Sit tall, ribs down, glutes tight, and press smoothly overhead. This strengthens overhead capacity without arching the back.
  • Rows: Alternate strict supinated bent-over rows (controlled tension) with Pendlay rows (explosive pulls from the floor). This balance builds both strength and speed.
  • Accessory Work: Dips or skull crushers plus pullovers hit triceps and chest. Face pulls finish the day with scapular health.

Why: This structure grows upper-body strength and density while reinforcing healthy shoulders and scap control that carry into pressing, pulling, and Olympic lift patterns.

Flex Minimal (Shift)

Odd weeks use a giant set of seated DB press, DB pullover, deficit push-up, and banded pushdowns. Even weeks switch to DB Z-press and bent-over rows in timed windows, then add lateral raises and banded face pulls. Both weeks provide pressing balance with shoulder health built in.

How the week fits together

  • Day 1 builds knee and ankle capacity and sets up stronger barbell squats on even weeks.
  • Day 2 develops strict pulling strength and balances push–pull volume.
  • Day 3 reinforces trunk control across planes so lifting and running mechanics stay sharp.
  • Day 4 delivers posterior chain strength and a touch of explosive power without excess fatigue.
  • Day 5 finishes the week with overhead control, row variations, and shoulder health work.

Conditioning

Conditioning is written to support the strength work, not compete with it. Each week trains different energy systems: steady aerobic efforts, repeatable mid-range power, and short intervals that test recovery and speed under fatigue. Movements are chosen to reinforce the squat, hinge, push, and pull patterns already trained, so capacity builds where it matters most.

These sessions are not random workouts. Every workout has clear pacing targets, structured pairings, and planned time caps. The goal is to finish feeling trained, not trashed, with conditioning that sharpens mechanics and leaves you with energy for the rest of the week.

Conditioning is also flexible. Some days you may only complete the prep and performance work, cut down the rounds, or scale intensity to match recovery. Everyone’s schedule and energy will look different, so adjusting volume is part of the plan.

Expect variety across this block with sessions that tie back directly into your main lifts and skills.