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Build strength, mobility, and performance with Flexibull Fitness — expert coaching made simple through one powerful app.

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Flexibull

Her Workout 1.0 is a beginner-friendly, women-focused strength program designed to teach you how to lift with proper form, confidence, and purpose. This program guides you through foundational movements, simple progressions, and structured training days that build strength week after week—without feeling overwhelming.

Perfect for women who are brand new to lifting or returning after time away, Her Workout 1.0 gives you the exact blueprint to step into the gym feeling capable, supported, and empowered. Learn the basics, master your technique, and start building the strong, confident body you’ve always wanted.

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Her Workout

Focus on controlling each movement, with 3-4 seconds on the lowering phase of each exercise

Block 1

Block 2

Block 3

Block 4

THE SNOWBOARD ATHLETE — Beginner

Program Overview:
The Snowboard Athlete is designed to prepare your body for the physical demands of snowboarding. This program focuses on building lower body strength, joint stability, balance, and rotational control so you can ride longer, feel more stable on the board, and reduce common aches in the feet, knees, hips, and lower back.

Program Details:
Session Duration: 60-75 minutes
Training Days: 3 sessions per week
Primary Goal: Foundational strength, stability, and movement control
Training Style: Strength training, balance work, core stability, mobility, and light power/reaction work
Equipment: Full gym recommended

Who This Program Is For:
This program is ideal for recreational snowboarders or anyone new to structured training who wants to build a solid physical foundation for riding. The focus is on developing strength, stability, mobility, and balance before progressing into more demanding training.

Why I Built This Program:
When riding lifts and talking with people on the mountain, the same complaints come up again and again; feet hurting halfway through the day, knees and hips aching, feeling unbalanced on the board, or lacking pop when trying to ride more dynamically.

Snowboarding places a lot of demand on the ankles, knees, hips, and core, especially during long days on the mountain and when absorbing terrain or falls.

I built this program to strengthen those key areas while improving balance and movement control so riders can feel more stable, more powerful, and more resilient — while also reducing the risk of injuries when falls happen.

Best Used When:
- You want to prepare your body for snowboarding season
- You want to maintain strength and stability during the season
- You want to improve balance and reduce joint aches while riding

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The Snowboard Athlete

This block focuses on building the foundation needed for stronger, more stable riding. Emphasis is placed on controlled strength, joint stability, and movement quality through the ankles, knees, hips, and core. Slow tempos, isometric holds, and balance work help develop control and resilience before progressing to more demanding training.

This block builds on the stability and control developed in Block 1 by introducing more dynamic strength and movement. Isometric work begins to transition into controlled strength through greater ranges of motion, while lateral movements and stability challenges continue to reinforce joint control through the ankles, knees, hips, and core. Light pogo hops are introduced in the warm-up to begin developing ankle stiffness and coordination for more athletic movement.

This block builds on the strength and movement patterns developed in the previous blocks by introducing more reactive stability and elastic strength. Training places greater emphasis on ankle stiffness, controlled deceleration, and maintaining stability during faster movement. The goal is to improve coordination, balance, and force control to better prepare the body for the dynamic demands of riding on the mountain.

THE SNOWBOARD ATHLETE — Intermediate

Program Overview:
The Snowboard Athlete — Intermediate builds on foundational strength and stability to further develop the physical qualities needed for stronger and more controlled riding.

This program places greater emphasis on lower body strength, muscular endurance, and dynamic stability while introducing more power development to help riders generate more pop through the board, maintain strong positioning, and handle longer days on the mountain with better control.

Program Details:
Session Duration: 60–75 minutes
Training Days: 3 sessions per week
Primary Goal: Strength development, power (pop), integrated stability, and muscular endurance
Training Style: Strength training, unilateral work, muscular endurance training, core stability, mobility, and explosive work
Equipment: Full gym recommended

Who This Program Is For:
This program is designed for snowboarders who already have some strength training experience and want to continue building the physical qualities needed for stronger and more confident riding.
It is ideal for riders who want to improve muscular endurance for longer days on the mountain while developing greater strength, stability, and power through the lower body.

Why I Built This Program:
Many riders reach a point where they feel comfortable on the board but struggle to maintain strong positioning and control throughout a full day of riding. As fatigue builds in the legs, balance starts to drop and stability through the ankles, knees, and hips begins to break down. This program was built to help riders develop greater strength, muscular endurance, and power so they can maintain strong mechanics, generate more pop through the board, and continue riding with control even as fatigue sets in.

Best Used When:
- You already have a foundation of strength training
- You want to build more strength and muscular endurance for longer days riding
- You want to improve pop, stability, and control on the mountain
- You want to continue developing strength and performance during the season

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This block builds on the stability and movement control developed in the Beginner program by introducing heavier strength work and more dynamic athletic movements. Squats, deadlifts, and pressing exercises are combined with rotational power work, unilateral training, and core stability to develop stronger, more controlled movement.

This block progresses the strength work from Block 1 by introducing controlled tempos and slightly heavier loading. Explosive drills are performed with fewer repetitions to allow greater power output on each rep. The focus is building stronger, more controlled movement while beginning to develop greater athletic power.

HER WORKOUT is the first program in the sequel designed specifically for women who want to build strong, powerful bodies tailored to the female anatomy. This program focuses on strength training, functional movements, and muscle conditioning to help you sculpt a fit, athletic physique while improving overall health and performance.

With exercises that prioritize female-specific needs, HER WORKOUT combines effective resistance training, mobility work, and strength-building techniques to ensure you're developing strength, endurance, and confidence. Whether you're new to fitness or looking to elevate your training, HER WORKOUT provides the tools and support to empower you to become the strongest version of yourself.

Step into HER WORKOUT and take the first step towards achieving a strong, lean, and confident body that performs as powerfully as it looks.

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Pay close Attention to the Notes, we are now adding set Tempo's into the workouts. Tempo is the speed at which you do an exercise. For Instance on a Squat with a Tempo 4211, you would lower yourself for 4 seconds, have a 2 second hold at the bottom, Squat up in 1 second, then reset for 1 second.

Pay close Attention to the Notes, the Tempo has changed on exercises. More 4 sets of Strength exercises.

Pay attention to changes in Tempo (The speed that you perform the movement) in the notes

Her Elite Workout
For the Women Who Lift.

Her Elite Workout is not your average fitness plan — it’s an advanced training program built for strong women ready to push limits and sculpt an elite physique. Designed to build serious strength, lean muscle, and eye-catching aesthetics, this program blends hardcore weightlifting with strategic progression to challenge your body and mind.

Whether you're chasing PRs, carving definition, or just want to feel like a powerhouse — this program is your blueprint. It's strength with intention. Muscle with purpose. Aesthetic with attitude.

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THE SNOWBOARD ATHLETE — Expert

Program Overview:
The Snowboard Athlete — Expert is designed for riders who want to maximize strength, power, and athletic performance on the mountain. This program focuses on developing explosive power, high levels of lower body strength, dynamic stability, and deceleration control so riders can generate more pop, absorb terrain and landings effectively, and maintain strong control during aggressive or technical riding.

Program Details:
Session Duration: 75–90 minutes
Training Days: 4 sessions per week
Primary Goal: Explosive power, advanced strength development, deceleration control, and dynamic stability
Training Style: Strength training, explosive power work, deceleration training, unilateral strength work, core stability, and mobility
Equipment: Full gym recommended

Who This Program Is For:
This program is designed for experienced lifters and snowboarders who already have a solid strength foundation and want to train at a higher performance level. It is ideal for riders looking to increase explosiveness, improve landing control, and develop the strength and stability needed for aggressive riding and demanding terrain.

Why I Built This Program:
As riders progress, snowboarding becomes more physically demanding. Higher speeds, larger terrain features, deeper turns, and harder landings place greater stress on the ankles, knees, hips, and core. Without the strength and control to absorb these forces, performance can plateau and the risk of injury increases.
This program was built to help advanced riders develop the explosive power needed for pop, while also strengthening the body’s ability to decelerate and absorb impact when landing jumps, navigating terrain, or falling.

Best Used When:
- You already have strong strength training experience
- You want to maximize power and explosiveness on the board
- You want to improve landing control and terrain absorption
- You want to continue building strength and performance during the season

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This block builds on the foundation from Block 1 by adding an extra strength set and introducing slower tempos to improve control and stability. Explosive movements are performed with greater intent to increase power output, while continued focus is placed on foot, ankle, and hip stability to support stronger, more controlled movement.

This block increases power output and introduces more dynamic footwork to develop faster, more reactive movement. Strength work continues with controlled tempos to support force production, while chaotic training is introduced to challenge stability, coordination, and control under unpredictable conditions.

ATHLETE VOLUME 1 is the perfect starting point for athletes who are beginning their strength and conditioning journey. This program is designed to build a strong foundation by focusing on the essential movements and developing the core strength, mobility, and stability necessary for long-term success.

With a focus on addressing restrictions, weaknesses, and imbalances, ATHLETE VOLUME 1 ensures that athletes develop proper technique and build the foundational strength needed for more advanced training. The program emphasizes key movements like squats, deadlifts, presses, and functional exercises to improve overall performance and prevent injury.

Whether you're new to strength training or coming back after a break, ATHLETE VOLUME 1 is the ideal program to help you establish solid movement patterns, enhance mobility, and prepare your body for more intense training.

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The Athlete

THE ATHLETE is the ultimate training program for athletes looking to take their performance to the next level. This is the first program in the sequel, designed specifically to enhance power, speed, strength, and injury prevention. Whether you're a seasoned athlete or just starting to take your training seriously, this program is built to optimize your athletic potential and get you in peak physical condition.

Through a combination of strength training, explosive movements, and functional conditioning, THE ATHLETE will help you build a foundation of raw power and agility, while reducing the risk of injury with targeted mobility and recovery work. This program is designed to make you faster, stronger, and more resilient, preparing you for any physical challenge that comes your way.

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Block 5

Block 6

HIS WORKOUT 1.0 is the first program in the sequel, specifically designed for men who want to build strong, muscular physiques tailored to the male anatomy. This program focuses on strength training, muscle growth, and control to help you develop size and strength. Through a combination of heavy lifting, hypertrophy-focused exercises, and progressive Tempo techniques.

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His Workout

Focus on controlling each movement, with 3-4 seconds on the lowering phase of each exercise. We want to build stability and control in this Block, so we progress to harder lifts.

Focus on controlling each movement, with 4-5 seconds on the Eccentric phase (Lowering) of each exercise, with a 1-2 pause at the end range. We want to build more stability and control in this Block, so we progress to harder lifts in the next volume

Progressing the exercises to more complex movement. Aiming for the slow eccentrics phase of a lift (Lowering).

Starting to introduce 4 sets. Keeping the exercise tempo slow & controlled.

HIS WORKOUT 3.0, the third volume in the series, specifically designed for men who want to build strong, muscular physiques tailored to the male anatomy. This program focuses on strength training, muscle growth, and functional conditioning to help you develop size, power, and overall athletic performance.

Through a combination of heavy lifting, hypertrophy-focused exercises, and progressive overload techniques, HIS WORKOUT targets the major muscle groups to maximize growth and strength. Whether you're looking to bulk up, get lean, or increase your overall performance, this program provides the blueprint to help you achieve your goals.

If you're ready to build a powerful, muscular body that not only looks great but performs at its best, HIS WORKOUT is the perfect starting point for your strength and muscle-building journey.

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Added 1 day to the week, Progressed to Barbell lifts, RIR for main lifts, Full Tempos, introduced 'Pyramid sets'

4 sets on main lifts, lower reps, tempo changes, more pyramid sets

Advancing the Barbell lifts from 3.0. More pryamid sets

4 sets to main lifts, slower tempos, more pyramid sets

HIS ELITE WORKOUT is a high-intensity, advanced training program designed specifically for men who are ready to push their limits and take their strength and muscle-building to the next level. Built with the male anatomy in mind, this program is not for the faint-hearted—it's for serious gym-goers who are looking to build a powerful, muscular physique through challenging and intense workouts.

With a focus on heavy lifting, advanced hypertrophy techniques, and progressive overload, HIS ELITE WORKOUT is tailored to maximize muscle growth, increase strength, and transform your body. This program combines compound movements, explosive exercises, and high-volume training to break through plateaus and deliver unmatched results.

If you're looking for a program that demands hard work, dedication, and a relentless drive for improvement, HIS ELITE WORKOUT is the ultimate training solution for athletes ready to take their fitness to an elite level.

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ULTIMATE BURN — Beginner

Program Overview: 
Ultimate Burn is designed to support fat loss through structured strength training, conditioning, and consistent movement. The focus is on building muscle, improving work capacity, and increasing daily energy output — while also developing stability and control to reduce injury risk and keep training consistent.

Program Details:
Session Duration: 45-60 minutes
Training Days: 3 sessions per week
Primary Goal: Fat loss, movement quality, and consistency
Training Style: Strength training, controlled conditioning, full body training
Equipment: Full gym recommended (adaptable)

Who This Program Is For:
Ideal for beginners or those returning to training who want a structured approach to fat loss. If you’re looking to build consistency, improve fitness, and start losing body fat without jumping into overly intense training, start here.

Why I Built This Program:
Most fat loss programs rely on doing more and more cardio, often leading to burnout or inconsistency. I built this program to focus on sustainable fat loss — combining strength training, controlled conditioning, and movement quality so you can progress without breaking down or losing motivation.

Best Used When:
- You’re starting or returning to training
- You want a structured approach to fat loss
- You want to build consistency without excessive fatigue

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Ultimate Burn

Less reps on each exercise, time to up the weight!

ALPINE PERFORMANCE is a specialized workout program designed for individuals who want to take their skiing and snowboarding abilities to the next level. Whether you're a beginner looking to build a solid foundation or an experienced athlete aiming to enhance your performance on the slopes, this program targets the key muscle groups and movement patterns required for maximum strength, agility, and control.

With a focus on lower body strength, core stability, and explosive power, ALPINE PERFORMANCE incorporates functional training, balance drills, and mobility exercises to improve your technique, endurance, and injury prevention. The program is tailored to help you develop the athleticism needed to master every turn, jump, and carve, ensuring you're at your best on the mountain.

Ready to dominate the slopes? ALPINE PERFORMANCE is your complete training solution for improving your skiing and snowboarding performance, helping you gain confidence, control, and speed.

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The Alpine Athlete

CLIMBING PERFORMANCE is a specialized workout program designed to enhance your climbing abilities, whether you're into rock climbing, bouldering, or mountaineering. This program focuses on developing the key strength, endurance, and mobility needed to tackle any climb with power and precision.

With an emphasis on grip strength, core stability, and upper body power, CLIMBING PERFORMANCE incorporates exercises that improve your pull strength, finger dexterity, and overall flexibility. The program also targets functional movements and explosive power to help you navigate tricky holds, maintain stamina on long ascents, and prevent injury.

If you’re serious about improving your climbing skills and taking your performance to new heights, CLIMBING PERFORMANCE is the ultimate training tool to help you climb faster, stronger, and more efficiently.

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The Climbing Athlete

SQUASH PERFORMANCE is a specialized workout program designed to help squash athletes enhance their game and take their performance to the next level. Whether you’re an amateur looking to improve your fitness or an advanced player striving for more speed, power, and endurance, this program is tailored to meet the unique demands of squash.

The program focuses on building explosive power, agility, endurance, and mobility—all crucial elements for dominating on the court. With a combination of sport-specific movements, strength training, agility drills, and conditioning exercises, SQUASH PERFORMANCE targets the key muscle groups that improve your footwork, reaction time, and overall athleticism.

If you're serious about elevating your squash performance, SQUASH PERFORMANCE will help you develop the strength, speed, and resilience needed to outmaneuver your opponents and excel in every match.

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The Squash Athlete

Golf Performance is a specialized strength and conditioning program designed for intermediate athletes looking to elevate their golf game. This program focuses on enhancing mobility, stability, and power—the key physical components that drive performance on the course. Through targeted training, athletes will improve swing efficiency, increase drive distance, and reduce injury risk, building a body that performs consistently under pressure.

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The Golf Athlete

RESILIENT SHOULDERS is a specialized workout program designed for individuals who experience shoulder pain or discomfort when training. This program focuses on addressing the surrounding extremities targeting the shoulders, scapula's, spine, and neck.

With a comprehensive approach, RESILIENT SHOULDERS helps identify and correct weaknesses, imbalances, and restrictions in the surrounding muscles and joints. Through targeted exercises and stretches, the program aims to improve mobility, enhance stability, and rebuild strength in the shoulders and supporting structures, allowing you to train pain-free and with confidence.

If shoulder discomfort has kept you from reaching your fitness goals, RESILIENT SHOULDERS is the solution to help you overcome pain, prevent injury, and develop resilient, healthy shoulders that support your full range of motion and strength.

Please consult a medical professional and get cleared for training before undertaking this program.

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Resilient Shoulders

Build & Strengthen. Pay close attention to Notes for Tempo's changing for some exercises.

Return to performance - Strength - Stability

Her Home Workout is a body-weight + resistance-band program engineered specifically for the female anatomy, blending aesthetic focus on the glutes, legs, and core with balanced full-body strength development. You need nothing more than light, medium, and heavy bands plus your own body—no gym required. 30-45 min workouts

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Her Home Workout

ULTIMATE BURN — Intermediate

Program Overview: 
Ultimate Burn is designed to drive fat loss through higher training density, increased work capacity, and progressive strength training. The program combines full body strength work with more demanding conditioning to increase energy output while maintaining muscle and improving overall performance.

Program Details
Session Duration: 45-60 minutes
Training Days: 4 sessions per week
Primary Goal: Fat loss while maintaining muscle
Training Style: Strength training, tri-sets/giant sets
Equipment: Full gym recommended

Who This Program Is For:
Best suited for individuals with some training experience who want to push fat loss further while maintaining strength and muscle. If you’ve been training consistently and want more structure and intensity, this level is appropriate.

Why I Built This Program:
Many people lose weight but also lose strength and muscle in the process. I built this program to focus on fat loss while maintaining performance — using structured strength work alongside conditioning to improve body composition without sacrificing progress.

Best Used When:
- You already have some training experience
- You want to lose fat while maintaining muscle
- You’re ready for more demanding sessions

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Each session is structured around a high-output strength giant set, followed by a targeted burnout sequence. This allows you to train with intent early in the session, before accumulating fatigue through higher-rep work to increase overall energy demand.

Block 2 builds on Block 1 by increasing control, consistency, and training density, using the same structure of strength giant sets followed by targeted burnout work, but with a greater emphasis on precise, controlled reps as fatigue builds.

Each session begins with a 4-exercise strength giant set, followed by an extended 4-exercise burnout sequence designed to push each muscle group further without compromising movement quality.

His Home Workout is a functional, body-weight and minimal-equipment program that systematically develops calisthenic skill, builds lean muscle, and increases overall strength and wellbeing—all from your own space. By combining progressive skill drills, with targeted strength sets covering push, pull, squat, hinge, and core patterns, the program ensures balanced hypertrophy and neuromuscular control¹​. Integrated mobility with Dynamic warm-ups—support joint health and reduce injury risk​.

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His Home workout

Hybrid Athlete
Power. Size. Performance.

Hybrid Athlete is a performance-driven training program crafted for athletes and anyone who wants the best of both worlds — explosive strength and muscular development. This program fuses the intensity of power and speed training with the structure of hypertrophy-focused lifting, delivering a system that builds a body that performs as good as it looks.

Expect a dynamic mix of speed, plyometrics, and classic bodybuilding staples, designed to push your limits, enhance your athleticism, and pack on serious muscle. Whether you're on the field, in the gym, or just chasing peak performance — Hybrid Athlete is how you train to dominate.

Train like an athlete. Look like a beast.

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The Hybrid Athlete

HIS MUSCLE is a focused, high-intensity workout program specifically designed to help you build serious muscle mass. This program targets every major muscle group with precision, combining heavy lifting, progressive overload, and effective hypertrophy techniques to stimulate maximum growth and definition.

Whether you’re looking to bulk up and add substantial size, PURE MUSCLE delivers a structured approach to muscle-building that emphasizes strength, volume, and muscle endurance. Each workout is strategically crafted to push your limits and ensure steady, measurable progress.

If you’re serious about gaining muscle and transforming your physique, PURE MUSCLE is your blueprint for achieving serious gains and sculpting the muscular, powerful body you’ve always desired.

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His Muscle Workout

THE BIG 3 is an advanced strength training program specifically designed to help athletes and lifters increase their power and performance in the three foundational lifts: bench press, deadlift, and squat. This program is perfect for those who are ready to take their lifting to the next level and build raw, functional strength.

Focusing on the key movements that define true strength, THE BIG 3 incorporates progressive overload, advanced techniques, and targeted accessory exercises to push your limits and ensure consistent progress. Whether you’re aiming to break personal records or build a more powerful physique, this program provides a structured approach to mastering the bench press, deadlift, and squat.

If you're serious about becoming stronger and more efficient in these lifts, THE BIG 3 is the ultimate program to take your strength to new heights.

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The 'BIG 3'

THE HOCKEY ATHLETE — Beginner

Program Overview:
The Hockey Athlete is designed to build foundational strength, stability, and control for skating performance while reducing injury risk. Alongside lower body strength, balance, and core control, the program also includes upper body training to improve shoulder stability, posture, and resilience during contact, falls, and getting checked.

Program Details:
Session Duration: 60-75 minutes
Training Days: 3 sessions per week
Primary Goal: Foundational strength, stability, and control
Training Style: Strength training, unilateral work, core stability, mobility
Equipment: Full gym recommended

Who This Program Is For:
Ideal for newer lifters or hockey players looking to build a strong foundation off the ice. If you have limited gym experience or want to improve stability before progressing to more advanced training, start here.

Why I Built This Program:
There was a time early in my career where I couldn’t step on the ice without getting injured — concussions, broken wrists, whiplash, even a brain bleed.

That experience completely changed how I approached training. Instead of just chasing strength and speed, I focused on building stability, improving movement control, and preparing the body to handle the demands of the sport. This program is built to give you that foundation.

Best Used When:
- You’re new to strength training
- You want to prepare your body for hockey season
- You want to improve stability and reduce injury risk

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The Hockey Athlete

Block 1 builds the foundation through control, stability, and strong positioning. You’ll develop key strength patterns while improving lateral movement, foot stability, and core control. Power is introduced at a low level, focusing on landing and control to prepare for more advanced training.

Block 2 builds on the foundation by introducing tempo, increased stability demands, and more single-leg work. Power is progressed with greater intent, while maintaining control and positioning. The focus shifts towards developing strength through movement, not just positions.

Block 3 increases intensity with an added strength set, lower rep ranges, and slower eccentrics. The focus shifts to producing and controlling higher levels of force while maintaining the stability and movement quality built in earlier blocks.

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