Chris Flores

Chris Flores

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Grow & Flow : Mobility meets Muscle Building

Grow & Flow

Mobility Meets Muscle Building

Build strength that lasts with Grow & Flow—a dynamic program blending traditional strength training with movement systems like Animal Flow and Functional Range Conditioning. Improve mobility, stability, and performance while training smarter, not harder. Move better, feel stronger, and future-proof your body.

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Goal:
Strength
Functional, Calisthenics, Weight lifting, Full Body
6 weeks program 3 days/week 60-90 mins
Level:
All Levels
Goal:
Strength
Functional, Calisthenics, Weight lifting, Full Body
6 weeks program 3 days/week 60-90 mins
Level:
All Levels
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About the program

Welcome to Grow & Flow—a transformative training experience forged from over 20 years of expertise in movement, strength, and human performance. This program is a seamless integration of traditional strength training and innovative quadrupedal movement systems (QMT) like Animal Flow, Functional Range Conditioning, and Original Strength. Grow & Flow brings these worlds together to create a smarter, more sustainable approach to training. You won’t find a one-size-fits-all mentality here. Instead, Grow & Flow blends loaded and unloaded movements, strength and flow, stability and mobility—helping you build a body that not only looks strong but moves strong. This is training for the long haul—resilient, adaptable, and rooted in purposeful progression. Whether you’re an athlete, a coach, or someone simply looking to move better and feel stronger, Grow & Flow is your blueprint for longevity through movement.

    Workouts

    Phase 1 - week 1- Day 1 (Push, Press)
    Phase 1 - week 1- Day 1 (Push, Press)
    5.0
    Phase 1 - week 1 - Day 2 (Lower Body)
    Phase 1 - week 1 - Day 2 (Lower Body)
    5.0
    Phase 1 - week 1 - Day 3 (Pull)
    Phase 1 - week 1 - Day 3 (Pull)
    5.0
    Phase 1 - week 2- Day 1 (Push, Press)
    Phase 1 - week 2- Day 1 (Push, Press)
    5.0
    Phase 1 - week 2 - Day 2 (Lower Body)
    Phase 1 - week 2 - Day 2 (Lower Body)
    5.0
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Stream Anywhere
    Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.
    Video Workouts
    Easy-to-follow videos for every workout in the app
    Video Workouts
    Easy-to-follow videos for every workout in the app
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    /images/landing/features/notes.pngframe
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    avatar

    About Chris Flores

    Online personal trainer

    After more than 20 years in the fitness industry, I’ve seen trends come and go. But one truth has always held steady: real, sustainable progress comes from intelligent, intentional movement. Over the past decade, I’ve had the privilege of serving as a Master Instructor in Animal Flow, diving deep into the art of quadrupedal movement and bodyweight flow. At the same time, my passion for strength training—especially lifting—has never left my side. For me, the gym and the ground are two sides of the same coin: one builds power, the other builds control. Yet too often, I saw people choosing between the two. Some chased strength with no regard for movement quality. Others focused on mobility but lacked the resilience that strength provides. Grow & Flow was born to bridge that gap.

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about mindset, learn more about form, and connect with other members. Bonus: Chris will be right there to cheer on you.

    Frequently asked questions

    I’m a beginner, is this for me?
    No matter where you are in your fitness journey, this program can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
    What makes this app different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
    Do I need to purchase equipment?
    It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

    24/7 customer support

    [email protected]
    In-app chat support

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