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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

The Foot & Ankle Assessment is designed to identify common limitations in foot and ankle function that may contribute to pain, stiffness, poor balance, and movement compensations higher up the body. This assessment evaluates ankle mobility, big toe mobility, and arch control to provide a baseline of your current function.

Complete the assessment before starting the Foot & Ankle program and record your results. Re-test every 4 weeks to monitor progress and determine when you are ready to progress to the next stage.

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Foot & Ankle Asssessment

Block 1

The Lumbo-Pelvic-Hip Complex Assessment is designed to identify common limitations in core, pelvis, and hip function that may contribute to lower back discomfort, hip stiffness, reduced stability, and movement compensations throughout the body. This assessment evaluates core control, pelvic stability, and hip mobility to provide a baseline of your current function.

Complete the assessment before starting the Lumbo-Pelvic-Hip Complex program and record your results. Re-test every 4 weeks to monitor progress and determine when you are ready to progress to the next stage.

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LPHC Assessment

The Lateral Subsystem assessment is designed to identify common limitations in lateral stability, pelvic control, and movement symmetry that may contribute to hip pain, lower back discomfort, poor balance, and movement compensations. It also screens for movement restrictions that may contribute to feelings of tightness or tension running along the outside of the hip and leg. This assessment evaluates key areas involved in frontal plane stability to provide a baseline of your current function.

Complete the assessment before starting the Lateral Subsystem program and record your results. Re-test every 4 weeks to monitor your progress and determine when you are ready to progress to the next stage.

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Lateral Subsystem Assessment

The Shoulder Complex assessment is designed to identify common limitations in shoulder mobility, scapular control, thoracic spine mobility, and cervical movement that may contribute to shoulder pain, neck stiffness, poor posture, reduced overhead mobility, and movement compensations. It also screens for restrictions that may affect upper body stability, strength, and overall movement quality. This assessment evaluates the key structures involved in healthy shoulder function to provide a baseline of your current movement.

Complete the assessment before starting the Shoulder Complex program and record your results. Re-test every 4 weeks to monitor your progress and determine when you are ready to progress to the next stage.

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Shoulder Complex Assessment

THE RESILIENT BODY — Program Overview

The Resilient Body is a full body resilience-focused training program designed to improve mobility, stability, posture, movement quality, injury prevention, and overall joint health. This program combines controlled movement, stability training, unilateral strength work, core integration, and movement coordination to help reduce aches, stiffness, instability, and injury risk while building a stronger, more resilient body from head to toe.

Program Details:
Session Duration: 60 minutes
Training Days: 3 sessions per week
Primary Goal: Injury Prevention, Movement Quality, Lonjevity.
Training Style: Stability, Strength training, Core.
Equipment: Full Gym

Who This Program Is For:
This program is designed for beginners, deconditioned individuals, or anyone looking to move better, improve joint stability, reduce stiffness and aches, and build a stronger, more resilient body. It is ideal for those returning to training, looking to improve movement quality, or wanting a structured approach to mobility and stability without high-impact or aggressive training.

Why I Built This Program:
A lot of people struggle with stiffness, instability, recurring aches, poor posture, and feeling disconnected during movement, often because they jump straight into hard training without first building strong foundations. I built The Resilient Body to help bridge that gap by focusing on the body’s ability to stabilize, control movement, and move efficiently before progressing into more advanced dynamic and athletic training later in the Resilient Series.

Best Used When:
- Returning to training after time away
- Looking to improve mobility, posture, and movement quality
- Dealing with stiffness, instability, or recurring aches and pains
- Wanting to build stronger movement foundations 
- Looking to improve joint stability, balance, coordination, and overall resilience

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The Resilient Body

Block 1 focuses on building the foundation for stronger, healthier movement through mobility, stability, posture, and movement control. This phase targets common weak or unstable areas such as the feet, hips, core, shoulders, and thoracic spine to help improve movement quality, reduce aches and stiffness, and build full body resilience.

Block 2 builds on the foundation developed in Block 1 by progressing stability into controlled movement and strength under load. This phase introduces more dynamic full body exercises, unilateral control, and integrated movement patterns to improve coordination, posture, movement efficiency, and overall resilience.

Block 2

Block 3 progresses stability and movement control into more dynamic full body movement. This phase introduces movement transitions, rotational control, and more integrated stability challenges to improve coordination, posture, movement efficiency, and overall resilience during movement.

Block 3

Resilient Performer — Intermediate

Program Overview:
Resilient Performer is the intermediate progression from Resilient Body, designed for individuals who have already built a solid foundation and are ready for a greater challenge. This program continues to focus on stability, posture, joint integrity, injury prevention, and movement quality, while introducing more advanced stability challenges, chaotic loading, unilateral training, reactive exercises, and dynamic movement patterns. It is designed for those who still experience aches, pains, weaknesses, or joint instability, but are capable of training at a higher level and want to build a body that is stronger, more resilient, and harder to break down. The goal is not just to improve performance in the gym, but to develop a body that moves well, feels good, and remains durable for years to come.

Program Details:
Session Duration: 75–90 minutes
Training Days: 4 sessions per week
Primary Goal: Stability, injury prevention, posture, resilience, and movement performance
Training Style: Strength training, dynamic stability, rotational training, reactive work, carries, and mobility.
Equipment: Full gym recommended

Who This Program Is For:
This program is ideal for intermediate lifters, athletes, and active individuals who already have a solid training foundation and want to improve movement quality, joint stability, posture, athleticism, injury resilience, and long-term durability.

Why I Built This Program:
After years of playing hockey, I accumulated more injuries than I can count, including several serious ones. Eventually, I got fed up with constantly dealing with pain, limitations, and feeling like I was always working around something. That experience pushed me to look beyond traditional strength training and focus more on stability, movement quality, injury prevention, and building a body that could actually withstand the demands of sport and life.

Today, I'm pain-free, regularly participate in extreme sports and demanding physical activities, and haven't suffered a significant injury in years. While no program can guarantee you'll never get injured, the principles within this program have played a huge role in helping me build a stronger, more resilient body that can handle whatever I throw at it.

I built Resilient Performer to help others avoid the same cycle by developing better movement, greater stability, improved resilience, and a body that is less prone to breaking down over time.

Best Used When:
- You want to progress from Resilient Body into more advanced training
- You want to reduce common aches and pains
- You want to improve posture, stability, and movement quality
- You want to address weaknesses and instabilities throughout the body
- You want to focus on injury prevention while still training hard
- You want to build a stronger, more resilient, and harder-to-break body

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The Resilient Performer

Block 1 focuses on building stability, mobility, posture, and movement quality. Through strength training, unilateral exercises, carries, and dynamic stability work, you'll improve joint control, address common weaknesses, and create a stronger foundation for the more advanced challenges introduced later in the program.

Block 2 builds on the foundation established in Block 1 by introducing greater instability, more demanding unilateral exercises, and increased dynamic movement challenges. You'll continue developing strength and resilience while improving your ability to stabilize, control movement, and maintain position under more complex and unpredictable conditions.

Block 3 introduces more advanced stability, force absorption, and dynamic movement challenges while continuing to build strength, posture, and movement quality. The focus is on improving your ability to control and stabilize the body under greater demands, creating a stronger, more resilient, and harder-to-break body.

Foot & Ankle 1.0 is designed to help restore mobility, improve toe, foot and ankle function, and build a solid foundation for healthy movement. This session combines soft tissue release, mobility, activation, and stability exercises to support common issues in the toes, feet, ankle stiffness, weak arches, and reduced balance.

Complete this workout up to 4 times per week for 4-6 weeks before progressing to Foot & Ankle 2.0. The mobility exercises (B1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, and stability exercises should be limited to a maximum of 4 sessions per week to allow the tissues and nervous system adequate time to adapt.

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Foot & Ankle 1.0

Lumbo-Pelvic-Hip Complex 1.0 is designed to improve mobility, activation, and stability throughout the core, pelvis, and hips, helping improve movement quality in areas commonly associated with lower back discomfort, hip stiffness, reduced stability, and movement compensations. The goal is to support healthy movement patterns, improve core and pelvic control, and build a stronger foundation for everyday movement and training.

Complete this workout up to 4 times per week for 4–6 weeks before progressing to Lumbo-Pelvic-Hip Complex 2.0. The mobility exercises (B1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 4 sessions per week to allow adequate recovery and adaptation.

For a more comprehensive lower-body movement routine, this session can be alternated with Lateral Subsystem 1.0 throughout the week. Together, they provide a balanced approach to improving core, pelvic, and hip function.

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LPHC 1.0

Lateral Subsystem 1.0 is designed to improve mobility, activation, and stability throughout the lateral subsystem, helping improve movement quality in areas commonly associated with hip tightness, lower back discomfort, and tension through the outside of the leg. The goal is to support healthy movement patterns, improve load transfer through the pelvis and lower limb, and build a stronger foundation for everyday movement and training.

Complete this workout up to 4 times per week for 4–6 weeks before progressing to Lateral Subsystem 2.0. The mobility exercises (C1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 4 sessions per week to allow adequate recovery and adaptation.

For a more comprehensive lower-body movement routine, this session can be alternated with Lumbo-Pelvic-Hip Complex 1.0 throughout the week. Together, they help improve movement quality, stability, and control around the pelvis and lower limbs.

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Lateral Subsystem 1.0

Shoulder Complex 1.1 is designed to improve mobility, activation, and stability throughout the scapulothoracic joint and thoracic spine, helping improve movement quality in areas commonly associated with poor posture, upper back stiffness, neck tension, reduced overhead mobility, and shoulder movement compensations. The goal is to restore healthy scapular mechanics, improve thoracic spine mobility, and build a stable foundation for efficient shoulder function and upper body movement.

Complete this workout up to 3 times per week for 4–6 weeks before progressing to Shoulder Complex 2.1. The mobility exercises may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 3 sessions per week to allow adequate recovery and adaptation.

This session should be alternated with Shoulder Complex 1.2 throughout the week to improve mobility, stability, and movement quality throughout the entire shoulder complex.

Equipment: 
- Massage ball
- Foam roller
- Thin long looped band

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Shoulder Complex 1.1

Foot & Ankle 2.0 builds upon the mobility and stability developed in Foot & Ankle 1.0 by introducing more challenging strength, control, and balance exercises. This session combines soft tissue release, mobility, activation, and stability exercises to support common issues in the toes, feet, ankle stiffness, weak arches, and reduced balance.

Complete this workout up to 4 times per week for 4-6 weeks before progressing to Foot & Ankle 3.0. The mobility exercises (C1,2,3,4) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 4 sessions per week to allow adequate recovery and adaptation.

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Foot & Ankle 2.0

Lateral Subsystem 2.0 builds upon the mobility, activation, and stability developed in Lateral Subsystem 1.0 by introducing more challenging strength, control, and balance exercises. The goal is to improve movement quality throughout the lateral subsystem, support healthy movement patterns, improve load transfer through the pelvis and lower limb, and build greater resilience for everyday movement and training.

Complete this workout up to 4 times per week for 4–6 weeks before progressing to Lateral Subsystem 3.0. The mobility exercises (C1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 4 sessions per week to allow adequate recovery and adaptation.

For a more comprehensive lower-body movement routine, this session can be alternated with Lumbo-Pelvic-Hip Complex 2.0 throughout the week. Together, they help improve movement quality, stability, and control around the pelvis and lower limbs.

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Lateral Subsystem 2.0

Shoulder Complex 1.2 is designed to improve mobility, activation, and stability throughout the glenohumeral joint and cervical spine, helping improve movement quality in areas commonly associated with shoulder pain, neck stiffness, reduced overhead mobility, and movement compensations. The goal is to restore healthy shoulder mechanics, improve cervical mobility and stability, and build a stronger foundation for efficient upper body movement and function.

Complete this workout up to 3 times per week for 4–6 weeks before progressing to Shoulder Complex 2.2. The mobility exercises may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 3 sessions per week to allow adequate recovery and adaptation.

This session should be alternated with Shoulder Complex 1.1 throughout the week to improve mobility, stability, and movement quality throughout the entire shoulder complex.

Equipment:
- Massage ball
- Very light long loop band
- Light long loop band
- Medium long loop band

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Shoulder Complex 1.2

HER FOUNDATION PHYSIQUE — Program Overview

Her Foundation Physique is a beginner-level physique training program designed to build a strong, balanced physique with an emphasis on glute development and lower-body shape.

This program introduces the foundations of structured strength training through simple, effective exercises that develop strength, stability, movement control and confidence in the gym. As you progress, exercises gradually become more demanding to prepare you for the next stage of the Her Physique Series.

Program Details:
- Session Duration: 45–60 minutes
- Training Days: 4 sessions per week
- Primary Goal: Glute Development, Strength & Physique Development
- Training Style: Strength Training, Glute Training, Unilateral Training, Core, Stability, Conditioning
- Equipment: Dumbbells, Kettlebell, Barbell & Weight Plates, Bench, Cable Machine, Lat Pulldown, Resistance Bands, Rings, Landmine, Rowing Machine, Treadmill

Who This Program Is For:
This program is designed for beginners or those with limited strength-training experience who want a structured approach to building their physique.

It is ideal for those looking to develop their glutes and lower body, build a strong and balanced upper body, improve their exercise technique and become more confident with strength training before progressing to more demanding exercises.

Why I Built This Program:
I see a lot of people start training with the goal of changing their physique, but without a clear structure behind what they're doing. Exercises are often chosen randomly, the same movement patterns are repeated, and it can be difficult to know what exercises to perform, how often to train them or how to progress.

I built Her Foundation Physique to give you that structure from the very beginning. The program introduces the key movement patterns and exercises used throughout the Her Physique Series while developing the strength, stability and control needed to perform them well.

The glutes and lower body are trained through different movement patterns rather than simply repeating similar glute exercises, while the upper-body sessions develop the back, shoulders, chest and arms to create a strong and balanced physique.

As you progress through the blocks, exercises gradually become more demanding, loading increases and movements progress from simpler variations into exercises that prepare you for the next stage of the series: Her Elevated Physique.

Best Used When:
- Starting structured strength training
- Looking to build and develop your glutes
- Wanting to improve lower-body shape and overall physique
- Looking for a clear 4-day training structure
- Building confidence with strength training and gym exercises
- Developing strength, stability and movement control
- Wanting to learn how to train different movement patterns effectively
- Preparing to eventually progress into Her Elevated Physique

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Her Foundation Physique

Build the foundations of a strong, balanced physique with an emphasis on glute development and lower-body shape. Learn key movement patterns, develop strength and control, and build confidence with structured upper and lower-body training.

Progress your foundations with increased loading, new exercise variations and more demanding movement patterns. Continue developing your glutes, lower-body shape and overall physique while building greater strength, stability and control.

Foot & Ankle 3.0 builds on the mobility, control, and stability developed in the previous phases by integrating these qualities into more dynamic and coordinated movement patterns. The goal is to improve how your feet and ankles function under real-world demands, helping you move with greater confidence, efficiency, and resilience.

Complete this workout up to 4 times per week for 4 weeks. The mobility exercises (C1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 4 sessions per week to allow adequate recovery and adaptation.

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Foot & Ankle 3.0

Lateral Subsystem 3.0 builds upon the mobility, strength, and stability developed in the previous phases by integrating these qualities into more dynamic and coordinated movement patterns. The goal is to improve movement quality throughout the lateral subsystem, support healthy movement patterns, enhance load transfer through the pelvis and lower limb, and build greater resilience for everyday movement and training.

Complete this workout up to 4 times per week for 4–6 weeks. The mobility exercises (B1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 4 sessions per week to allow adequate recovery and adaptation.

For a more comprehensive lower-body movement routine, this session can be alternated with Lumbo-Pelvic-Hip Complex 3.0 throughout the week. Together, they help improve movement quality, stability, and control around the pelvis and lower limbs.

Lateral Subsystem 3.0.png

Lateral Subsystem 3.0

Shoulder Complex 2.1 builds on the foundations developed in 1.1 by progressing mobility, activation, and stability throughout the scapulothoracic joint and thoracic spine. This stage is designed to further improve movement quality in areas commonly associated with poor posture, upper back stiffness, neck tension, reduced overhead mobility, and shoulder movement compensations. The goal is to develop stronger scapular control, improve thoracic spine mobility, and increase upper body stability through more challenging movement patterns.

Complete this workout up to 3 times per week for 4–6 weeks before progressing to Shoulder Complex 3.1. The mobility exercises may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 3 sessions per week to allow adequate recovery and adaptation.

This session should be alternated with Shoulder Complex 2.2 throughout the week to improve mobility, stability, and movement quality throughout the entire shoulder complex.

Equipment:
- 2x massage balls
- Light long loop band
- Medium small loop band

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Shoulder Complex 2.1

HER ELEVATED PHYSIQUE — Program Overview

Her Elevated Physique is an intermediate-level physique training program designed to build a strong, defined and well-balanced body, with a major focus on **glute development and lower-body shape.

This program combines compound strength training, unilateral exercises, targeted isolation work, core training and conditioning to develop your physique while continuing to improve movement quality, control and overall strength.

Program Details:
- Session Duration: 60–75 minutes
- Training Days:  4 sessions per week
- Primary Goal: Glute Development, Muscle & Physique Development
- Training Style: Strength Training, Unilateral Training, Isolation Work, Core, Conditioning
- Equipment: Barbell & Weight Plates, Dumbbells, Bench, Cable Machine, Lat Pulldown, Resistance Bands, Stability Ball, Rowing Machine, Treadmill

Who This Program Is For:
This program is designed for intermediate lifters who already have a good foundation of strength and exercise technique and are ready to progress into more demanding training.

It is ideal for those looking to place more emphasis on developing their glutes and lower body while continuing to build a strong, defined and balanced upper body.

Why I Built This Program:
I see a lot of people in the gym who want to build their physique and develop their glutes, but struggle to find a training structure that actually works. Exercise selection can often be random, with multiple exercises attacking the glutes through very similar movement patterns without people even realising it.

Doing more glute exercises doesn't necessarily mean you're getting more out of your training. I wanted Her Elevated Physique to provide a clear structure where each exercise has a purpose and the glutes and lower body are trained through different movements, positions and training demands throughout the week.

The program combines heavier compound exercises, unilateral work, targeted isolation, core training and upper-body development to help you get more out of each training session while building a strong, balanced physique.

As you progress through Her Elevated Physique, new blocks will continue to increase the training demands and prepare you for the next stage of the series: Her Elite Physique.

 Best Used When:
- Glute development is one of your main training goals
- Looking to build a strong, defined and balanced physique
- Ready to progress beyond beginner-level training
- Comfortable with fundamental strength exercises and ready for more challenging variations
-  Looking to train consistently 4 days per week
- Wanting to improve lower-body shape while developing a balanced upper body
- Preparing to eventually progress into Her Elite Physique

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Her Elevated Physique

Build a strong, defined and balanced physique with an emphasis on glute development and lower-body shape. This block combines compound strength training, unilateral work, targeted isolation, core training and conditioning to build strong foundations for the Elevated Physique series.

Progress your physique with increased strength work, new rep ranges and more demanding exercise variations. This block builds on your foundations while continuing to prioritise glute development, lower-body shape and a strong, balanced upper body.

The Ankle & Knee Assessment is designed to identify common limitations in ankle and knee function that may contribute to pain, stiffness, instability, and movement compensations throughout the lower body. This assessment evaluates ankle mobility, Achilles alignment, and knee control to provide a baseline of your current function.

Complete the assessment before starting the Ankle & Knee program and record your results. Re-test every 4 weeks to monitor your progress and determine when you are ready to progress to the next stage.

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Ankle & Knee Assessment

Shoulder Complex 2.2 builds on the foundations developed in 1.2 by progressing mobility, activation, and stability throughout the glenohumeral joint and cervical spine. This stage is designed to further improve movement quality in areas commonly associated with shoulder pain, neck stiffness, reduced overhead mobility, and movement compensations. The goal is to develop stronger shoulder mechanics, improve cervical mobility and stability, and increase upper body resilience through more challenging movement patterns.

Complete this workout up to 3 times per week for 4–6 weeks before progressing to Shoulder Complex 3.2. The mobility exercises may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 3 sessions per week to allow adequate recovery and adaptation.

This session should be alternated with Shoulder Complex 2.1 throughout the week to improve mobility, stability, and movement quality throughout the entire shoulder complex.

Equipment: 
- Massage Ball
- Very light long loop band
- Light long loop band
- Medium long loop band

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Shoulder Complex 2.2

HER ELITE PHYSIQUE — Program Overview

Her Elite Physique is an expert-level physique training program designed to build a strong, defined and well-balanced body, with a major focus on glute development and lower-body shape.

This program combines heavy compound lifting, moderate-load unilateral training, targeted isolation work, high-rep pump training, core work and steady-state cardio to develop your physique from head to toe.

Program Details:
- Session Duration: 60–75 minutes
- Training Days: 6 sessions per week
- Primary Goal: Glute Development, Muscle & Physique Development
- Training Style: Strength Training, Unilateral Training, Isolation & Pump Work, Core, Steady-State Cardio
- Equipment: Barbell & Weight Plates, Dumbbells, Bench, Squat Rack, Cable Machine, Lat Pulldown, Hamstring Curl Machine, Hip Abduction Machine, Stability Ball, Resistance Bands, Foam Block, Treadmill.

Who This Program Is For:
This program is designed for experienced lifters who have already built strong training foundations and are ready for a higher training frequency and more advanced approach to developing their physique.

It is ideal for those looking to prioritise their glutes and lower body while continuing to develop a strong, defined and balanced upper body.

Why I Built This Program:
Her Elite Physique actually started with Casey. She wanted a program for herself that focused on building a strong, defined physique, with a particular emphasis on developing her glutes. So I built this program around what I wanted her training to look like, while creating something my subscribers could follow and progress through too.

Rather than simply training the glutes the same way multiple times per week, I wanted each lower-body session to have a distinct purpose: **heavy compound training, moderate-load unilateral work, and lighter high-rep pump training.**

The upper-body sessions are then structured to develop a strong, balanced physique while also incorporating posture, core strength and movement quality.

This is the highest level of the Her Physique Series and will continue to evolve through new training blocks, giving Casey and my subscribers a long-term program they can continue progressing with.

Best Used When:
- Glute development is one of your main training goals
- Looking to build a strong, defined and balanced physique
- Ready to train consistently 6 days per week
- Experienced with compound and unilateral strength exercises
- Looking to progress beyond intermediate physique training
- Wanting a structured, long-term approach to physique development
- Looking to combine strength, shape, core work and conditioning within one program

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Her Elite Physique

Build your physique with an advanced 6-day training split focused on glute development, lower-body shape and a strong, balanced upper body. Heavy compounds, unilateral training and high-volume pump work combine with posture, core and steady-state conditioning to build a complete physique.

Continue building your physique with progressed loading, new exercise variations and increased training demands. Glute development remains the priority while continuing to build lower-body shape, upper-body definition, posture and core strength.

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 4

Shoulder Complex 3.1 is designed to integrate mobility, activation, and stability throughout the scapulothoracic joint and thoracic spine using more advanced movement patterns and stability challenges. This stage aims to further improve movement quality in areas commonly associated with poor posture, upper back stiffness, neck tension, reduced overhead mobility, and shoulder movement compensations. The goal is to develop resilient scapular control, optimise thoracic spine mobility, and improve upper body stability during complex, functional movements.

Complete this workout up to 3 times per week. The mobility exercises (C1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 3 sessions per week to allow adequate recovery and adaptation.

This session should be alternated with Shoulder Complex 3.2 throughout the week to improve mobility, stability, and movement quality throughout the entire shoulder complex.

Equipment:
- 2x massage ball
- Thin long looped band

Shoulder complex 3.1.png

Shoulder Complex 3.1

Ankle & Knee 1.0 is designed to help restore ankle and knee function, improve mobility, and build a stable foundation for healthy movement. This session combines soft tissue release, mobility, activation, and stability exercises to support common issues such as Achilles discomfort, knee pain, ankle stiffness, and reduced balance and control.

Complete this workout up to 4 times per week for 4-6 weeks before progressing to Ankle & Knee 2.0. The mobility exercises (B 1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, and stability exercises should be limited to a maximum of 4 sessions per week to allow the tissues and nervous system adequate time to adapt.

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Ankle & Knee 1.0

Ankle & Knee 2.0 builds upon the mobility and stability developed in Ankle & Knee 1.0 by introducing more challenging strength, control, and balance exercises. The goal is to improve the capacity of the muscles, tendons, and connective tissues that support the ankles and knees, helping you move with greater confidence, stability, and resilience.

Complete this workout up to 4 times per week for 4–6 weeks before progressing to Ankle & Knee 3.0. The mobility exercises (B1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 4 sessions per week to allow adequate recovery and adaptation.

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Ankle & Knee 2.0

Shoulder Complex 3.2 is designed to integrate mobility, activation, and stability throughout the glenohumeral joint and cervical spine using more advanced movement patterns and stability challenges. This stage aims to further improve movement quality in areas commonly associated with shoulder pain, neck stiffness, reduced overhead mobility, and movement compensations. The goal is to develop resilient shoulder mechanics, optimise cervical mobility and stability, and improve upper body control during complex, functional movements.

Complete this workout up to 3 times per week. The mobility exercises (C1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 3 sessions per week to allow adequate recovery and adaptation.

This session should be alternated with Shoulder Complex 3.1 throughout the week to improve mobility, stability, and movement quality throughout the entire shoulder complex.

Equipment: 
- Massage Ball
- Very light long loop band
- Light long loop band

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Shoulder Complex 3.2

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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Ankle & Knee 3.0 builds on the mobility, control, and stability developed in the previous phases by integrating these qualities into more dynamic and coordinated movement patterns. The goal is to improve how your ankles and knees function during everyday activities and exercise, helping you move with greater confidence, efficiency, and resilience.

Complete this workout up to 4 times per week for 4–6 weeks. The mobility exercises (B 1,2,3) may be performed daily if needed to help maintain or improve range of motion. The soft tissue release, activation, strength, and stability exercises should be limited to a maximum of 4 sessions per week to allow adequate recovery and adaptation.

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Ankle & Knee 3.0

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 Foundation Muscle & Strength

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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His Elevated Muscle & Strength

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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His Elite Muscle & Strength

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

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.

THE HOCKEY ATHLETE  — Intermediate

Program Overview:
The Hockey Athlete is designed to build strength, power, and stability for improved skating performance while reducing injury risk. The program develops lower body force production, balance, and core control, while also building upper body strength and shoulder stability to better handle contact, collisions, and the demands of getting checked.

Program Details:
Session Duration: 60–70 minutes
Training Days: 3 sessions per week
Primary Goal: Strength, power, and skating performance
Training Style: Strength training, Stability, unilateral lower body work, rotational core, explosive movements
Equipment: Full gym recommended

Who This Program Is For:
Best suited for hockey players with some strength training experience who want to improve performance on the ice. If you’ve built a base and want to develop more power, control, and resilience, this is your next step.

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 forced me to rethink how I trained. I shifted away from just building strength and started focusing on nervous system control, joint stability, and movement efficiency. This program reflects that approach — building performance while reinforcing the structures that keep you playing.

Best Used When:
- You already have some gym experience
- You want to improve skating power and control
- You want to feel stronger and more stable during games
- You want to be confident in your resiliency on the ice

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Block 1 focuses on building control, stability, and strong movement foundations. You’ll develop key strength patterns while improving lateral control, foot stability, and core positioning. Power is introduced at a medium level, with an emphasis on control and landing mechanics to prepare for more advanced training.

Block 2 builds on the foundation by increasing power output with slightly lower reps and more intent. A fourth strength set is added to increase overall volume, alongside more tempo work to improve control and muscular endurance. The focus is on producing force while maintaining strong positions.

Block 3 shifts the focus to higher power output, with lower rep ranges (4x3) to maximise speed and intent. More exercises now include tempo to increase control under load, while maintaining the movement quality and stability built in earlier blocks.

THE HOCKEY ATHLETE  — Expert

Program Overview:
The Hockey Athlete — Expert is designed to maximize strength, explosive power, and resilience for high-level hockey performance while minimizing injury risk. The program combines heavy lower body strength, advanced unilateral work, explosive training, and upper body resilience work to improve acceleration, contact strength, shoulder stability, and durability under high intensity play.

Program Details
Session Duration: 75-90 minutes
Training Days: 3 sessions per week
Primary Goal: Maximum strength, power, resilience and performance
Training Style: Heavy strength training, plyometrics, unilateral work, rotational power, advanced stability
Equipment: Full gym required

Who This Program Is For:
Designed for experienced lifters and competitive hockey players who already have a strong training base. If you’re looking to push performance and build high-level athletic capacity, this program is for you.

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 led me to completely change how I trained. I moved toward advanced stability work, nervous system development, and building true resilience alongside strength and power. This program is built for athletes who want to perform at a high level while staying durable.

Best Used When:
- You have multiple years of strength training experience
- You want to maximize performance on the ice
- You want to build strength, power, and resilience for high-level play
- Maximize injury prevention

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Block 1 builds strong movement foundations through control, stability, and positioning. You’ll develop key strength patterns while improving lateral movement and core control. Power is trained from the start using band-resisted and structured movements, with a focus on clean execution, force direction, and control.ion...

Block 2 builds on the foundation by increasing demands on control, stability, and strength. You’ll see added volume, longer time under tension, and more unilateral work, while power stays sharp and precise. The focus is on maintaining clean execution as intensity and complexity increase.

Block 3 shifts the focus to producing high levels of force while maintaining complete control. You’ll lift heavier, move more explosively, and handle more demanding positions, without sacrificing precision. Power is sharper, strength is higher, and every rep is performed with intent and stability under pressure.

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.

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.

THE GOLF ATHLETE — Beginner Program Overview:

The Golf Athlete — Beginner is designed to build the movement foundation needed for stronger, more efficient, and more controlled movement through the golf swing. This program focuses on improving mobility, stability, body control, and foundational strength so golfers can move better through the hips, trunk, shoulders, and feet while developing the ability to create and transfer force effectively.

Program Details:
Session Duration: 60–75 minutes
Training Days: 3 sessions per week
Primary Goal: Foundational strength, mobility, stability, movement control, and force transfer
Training Style: Strength training, stability work, mobility training, controlled power development, unilateral exercises, and trunk stability
Equipment: Full gym recommended

Who This Program Is For:
This program is designed for beginner golfers or those newer to strength training who want to improve how their body moves and performs through the golf swing. It is ideal for those looking to build a foundation of mobility, stability, and strength before progressing into higher levels of power and athletic performance.

Why I Built This Program:
I built this after moving to Canada, where a lot of my friends play golf regularly. I went to a driving range for a party and was able to hit the ball further and more consistently, despite not having played since I was a kid over 15 years ago. I saw the same thing again on golf simulators. These were people who had played for years, multiple times a week, but hadn’t spent time training their bodies.

That’s when it clicked. It wasn’t golf skill that separated us. It was the ability to create and transfer force, maintain a solid brace, and control movement through the hips and trunk. This program is built around that. Not just hitting more balls, but building a body that can actually produce and control power.

Best Used When:
- You are newer to strength training or structured athletic training
- You want to improve mobility, stability, and movement quality for golf
- You feel limited more by how your body moves than by your swing technique
- You want to build a strong foundation before progressing into more advanced golf performance training

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The Golf Athlete

Block 1 builds the foundation for how you move, focusing on mobility, stability, and control while developing strength through key patterns like squatting, hinging, and single-leg work. Rotation is introduced in a controlled way, teaching you to manage movement before producing it, with the goal of helping you move well and transfer force efficiently.

Block 2 builds on the foundation by introducing more movement, force, and intent. You’ll begin to develop lateral control and weight shift, while linking the lower body and trunk more effectively to produce controlled rotation. Strength work becomes more purposeful, and power is introduced with greater intent, all while maintaining the stability and positions built in Block 1. The goal is to start transferring force through the body efficiently, setting up more dynamic and powerful movement in the final block.

Block 3 focuses on producing force with speed, control, and intent. Power output is increased through more dynamic and explosive movements, while strength work is maintained with lower reps and added tempo to reinforce control and positioning. Rotation becomes more expressive and integrated, linking the lower body, trunk, and upper body to transfer force efficiently. The goal is to turn the movement and control built in earlier blocks into powerful, coordinated performance.

The Golf Athlete – Intermediate
Overview

This program is built to improve how you move, produce force, and control your body through the golf swing.

It focuses on developing mobility where it is needed, stability where it matters, and power that transfers through the full kinetic chain. Each session is structured to reflect how the body performs in golf, not just how it trains in the gym.

Across the three blocks, you will build from movement control and foundational strength into greater force production, and finally into higher speed and more explosive output. The goal is not just to get stronger, but to move better, generate more power, and transfer it more efficiently into your swing.

Program Details:
3 training days per week
60-75 minutes per session
Gym-based program
Focus on strength, power, mobility, and stability
Structured across three 4-week blocks, 12 weeks total

Who It’s For:
This program is designed for golfers who already have a foundation in training and want to improve performance through better movement and force production.

It is best suited to those with at least 6 months of consistent gym training experience who understand basic movement patterns and can train with intent.

It suits those who want to hit the ball further without forcing it, feel more stable and controlled through their swing, and improve how their body moves through the hips, trunk, and shoulders.

It also works well for regular golfers who feel limited by how their body moves rather than their technique, and want to build strength, power, and control that carries over to the course.

Why I Built This:
I built this after moving to Canada, where a lot of my friends play golf regularly. I went to a driving range for a party and was able to hit the ball further and more consistently, despite not having played since I was a kid over 15 years ago.

I saw the same thing again on golf simulators. These were people who had played for years, multiple times a week, but hadn’t spent time training their bodies.

That’s when it clicked.

It wasn’t golf skill that separated us. It was the ability to create and transfer force, maintain a solid brace, and control movement through the hips and trunk.

This program is built around that. Not just hitting more balls, but building a body that can actually produce and control power.

Best Used When:
- This program works best in the off-season or alongside regular golf practice.

- It is ideal if you want to improve performance without increasing wear and tear, or if you feel like your swing is limited by how your body moves rather than your technique.

- It can also be used as a base to build strength, resilience, and consistency before returning to more frequent play.

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Block 1 lays the foundation for rotational power, stability, and movement control while maintaining the strength base needed to actually express it on the course. Each session is designed to reflect how the body performs in golf, developing mobility where it is needed most, stability where it matters, and power that transfers through the full kinetic chain. You will move from targeted prep into explosive CNS work, then into strength paired with integrated mobility, finishing with stability focused work, ensuring every session builds usable performance, not just gym strength.

Block 2 builds on the foundation from Block 1 with a shift toward greater force production, higher intent, and more demanding movement. The structure remains the same, but power becomes more aggressive, strength work becomes more challenging, and stability is tested under greater load and speed. This is where you move beyond controlling positions and start producing force from them, turning strength and mobility into performance that carries over to the course.

Block 3 brings everything together, pushing the foundations built in earlier blocks into higher speed, higher intent, and more demanding environments.  You are no longer just producing force, but learning to control it, absorb it, and transfer it efficiently through the full swing.  This is where strength, mobility, and stability come together to create speed, precision, and performance that shows up on the course.

The Golf Athlete – Expert Overview

This program is built for golfers with a strong training foundation who want to improve explosive force production, rotational power, and athletic performance through the golf swing. 

The focus shifts toward producing and transferring force more aggressively through the hips, trunk, and upper body, while maintaining control, stability, and efficient movement under speed. 

Across the three blocks, the program progresses from force production, into reactive strength and elastic power, before finishing with higher speed, added chaos demand, and maximal explosive output.

Program Details:
Training Days: 3 training days per week
Session Duration: 75-90 minutes per session
Equipment:Gym-based program
Training style: Focus on explosive power, rotational force production, reactive strength, and athletic performance

Who It’s For:
This program is designed for experienced lifters and golfers who already have a strong foundation in strength training and movement quality. It is best suited to those with at least 1-2 years of consistent gym training experience who can move well under load and train with high intent.

It suits golfers who want to improve club head speed, rotational power, force transfer, and athletic movement, while developing greater control and stability through the hips, trunk, and shoulders. It is ideal for those who already train consistently and want a more advanced performance-focused approach that carries over directly to the course.

Why I Built This:
After spending more time around golfers in Canada, I noticed something interesting. A lot of players spent years working on technique, but very little time building the physical qualities behind the swing itself. The players who could create and transfer force efficiently, stay stable through rotation, and move explosively through the hips and trunk often produced more power with what looked like less effort.

This program was built around developing those qualities. Not just training harder, but building a body that can produce force aggressively, control rotation efficiently, and transfer power through the swing with speed, precision, and stability.

Best Used When:
- This program works best in the off-season or pre-season alongside regular golf practice.
- It is ideal for golfers looking to improve explosive power, club head speed, and rotational force production without sacrificing movement quality or control.
- It also works well for experienced lifters who want a more athletic, performance-driven approach to training that transfers directly to golf.

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Block 1 focuses on producing force through the hips, trunk, and ground with more explosive intent and athletic power. The goal is to improve how force is created, controlled, and transferred through the body for stronger and more dynamic rotational performance.

Block 2 builds reactive strength, elastic power, and rotational sequencing, with a greater emphasis on producing and transferring force quickly through the hips, trunk, and upper body while maintaining control under speed.

Block 3 focuses on maximal force production, reactive control, and explosive rotational performance. Lower reps, increased intent, and added chaos demand greater force transfer, trunk stiffness, and positional control under speed, creating a more athletic and reactive performance environment.

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!

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.

The Functional Body

Program Overview:
The Functional Body is the beginner entry point into our Functional Series, built around **conditioning through functional movement.

Across 12 weeks, you'll develop your aerobic fitness, muscular endurance, work capacity and ability to sustain higher outputs using a mixture of loaded movements, carries, crawling, bodyweight exercises and conditioning.

Rather than focusing on maximal strength, speed or power, this program teaches your body to **keep moving, recover between efforts and maintain performance as fatigue builds.

Structure:
Level: Beginner
Duration: 12 weeks
Frequency: 3 days per week
Sessions duration: 45-60min
Blocks: 3 × 4-week blocks

As you progress through the blocks, expect longer efforts, more demanding movement patterns, greater stability requirements and increased conditioning capacity.

Equipment Needed
* Dumbbells
* Kettlebells
* Slam/medicine ball
* Weight plate
* Resistance bands
* Gymnastic rings or TRX
* Squat rack
* Box/bench
* Treadmill
* Rowing machine
* Stationary bike

Best Used When:
* You want to improve your overall fitness and conditioning.
* You want to build endurance without relying solely on traditional cardio.
* You want your training to include functional, whole-body movement.
* You want to improve your work capacity and ability to recover between efforts.
* You're new to structured conditioning or want to establish a strong foundation before progressing to **The Functional Performer**.

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The Functional Body

Build your conditioning foundation through functional movement, developing aerobic capacity, muscular endurance and work capacity. Learn to sustain movement, recover between repeated efforts and maintain higher outputs as fatigue builds.

Progress your conditioning with more demanding functional movements, longer efforts and increased stability demands. Build your ability to sustain movement, recover between efforts and maintain higher outputs for longer.

Functional Performer — Intermediate

Program Overview:
Functional Performer is the intermediate progression from Functional Body, designed for individuals who have already built a solid movement and conditioning foundation and are ready for a greater challenge.

This program focuses on functional endurance, power endurance, energy-system conditioning, core stability, and work capacity, while introducing more demanding loaded movements, explosive exercises, crawling patterns, carries, unilateral training, and higher-output conditioning.

Rather than focusing purely on how much weight you can lift or how powerful you can be for a single effort, Functional Performer develops your ability to produce, sustain, recover, and repeat. You'll learn to maintain movement quality and output as fatigue builds, recover between efforts, and repeatedly perform across different movement patterns and energy systems.

The goal is to build a body that doesn't just perform well when fresh, but can keep moving and performing when the demands increase.

Program Details:
Session Duration: 60–75 minutes
Training Days: 4 sessions per week
Primary Goal: Functional endurance, conditioning, work capacity, power endurance, and core stability
Training Style: Functional strength, loaded carries, crawling and locomotion, unilateral training, plyometrics, repeated power, sustained-output circuits, and energy-system conditioning
Equipment: Dumbbells, kettlebells, barbell, resistance bands, landmine, rings/TRX, box, bench, slam ball, and cardio equipment

Who This Program Is For:
This program is ideal for intermediate lifters, athletes, and active individuals who already have a good training foundation and want to develop greater endurance and conditioning without relying solely on traditional cardio.

It's for people who want their strength and movement to remain useful when they're breathing hard, fatigue is accumulating, and they're required to keep producing quality movement and repeated efforts.

Why I Built This Program:
Functional Performer was built after being highly requested by the Flexibull community. I wanted to create a program centred around functional movement while really putting the “conditioning” into Strength & Conditioning.

Rather than focusing on maximal strength, power, or speed, this program uses functional movements to challenge your endurance, work capacity, and energy systems. The aim is to develop your ability to keep moving, sustain output, recover, and repeat as fatigue builds.

I wanted Functional Performer to feel athletic and purposeful, while making conditioning the priority, building an engine that allows you to perform for longer, not just produce one great effort.

Best Used When:
- You want to progress from Functional Body into more demanding conditioning
- You want to improve functional and muscular endurance
- You want to develop greater overall work capacity
- You want to improve your ability to repeatedly produce explosive efforts
- You want conditioning that goes beyond traditional cardio
- You want to improve your ability to recover between high-output efforts

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The Functional Performer

Develop your conditioning through sustained functional movement, repeated power and higher-output efforts. Build muscular endurance, work capacity and the ability to maintain performance and recover as fatigue builds.

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