Fitness is personal. FLEX is a five-day program with performance work and conditioning built into every session. It can also be done at four or three days. Think of the weekly plan as a guide to adjust according to your needs and schedule.
Recommended Schedule
- Monday: Day 1
- Tuesday: Day 2
- Wednesday: Day 3
- Thursday: Rest
- Friday: Day 4
- Saturday: Day 5
- Sunday: Rest
Adjusting Your Focus
You can follow the full program as written or shift your focus within each session:
- Full Program: Prep Work, Performance Work, Conditioning Work, and Cool-Down.
- Strength and Muscle Building Focus: Prioritize performance work. Skip or modify conditioning as needed (fewer rounds or lower intensity).
- Conditioning Focus: Prioritize conditioning. Performance work can be reduced or reordered depending on your schedule.
Adapting to 4 Days
Follow Days 1, 2, 4, and 5. You still cover all major movement patterns with adequate recovery.
Example Weekly Layout:
- Monday: Day 1
- Tuesday: Day 2
- Wednesday: Rest
- Thursday: Day 4
- Friday: Day 5
- Saturday: Rest
- Sunday: Rest
Adapting to 3 Days
Follow Days 1, 2, and 3. Days 1 and 2 each hit multiple major movement patterns. Day 3 is arms for the performance work but the conditioning is typically a longer full body piece so that session rounds out the week. Spread them out so you’re not stacking back to back.
Example Weekly Layout:
- Monday: Day 1
- Tuesday: Rest
- Wednesday: Day 2
- Thursday: Rest
- Friday: Day 3
- Saturday: Rest
- Sunday: Rest
Key Principles
Consistency First, Then Intensity:
- Movement Quality: Prioritize technique and form before increasing pace or load.
- Build Consistency: Establish a routine you can sustain before pushing harder.
- Increase Gradually: Add volume or intensity only when your movement quality and consistency are solid.
- Listen to Your Body: Fatigued or sore? Dial back. Feeling good? Push harder.
Questions?
Post in the Facebook group or contact support.
