Frederick Ocansey

Pilates Expert & Movement Guide

This 4-week program combines intentional Pilates with progressive dumbbell strength training to help you build lean muscle, improve flexibility, and create a strong foundation heading into the next season.

We are not rushing results.
We are building them.

Inside this program you will:

• Train with structured Pilates sessions that refine posture and core control
• Integrate dumbbell strength work to stimulate real muscle growth
• Improve mobility and flexibility without sacrificing intensity
• Follow my Daily Nutrition Reset for simple structure
• Use my High-Protein Food Guide to eliminate guesswork

This is for the person who wants strength with intention.

Muscle and mobility.
Control and confidence.
A body that feels as powerful as it looks.

Four weeks.
Focused.
Progressive.
Built the Fly Fresh way.

— Coach Freddy 💪🏿🚀

Full Body  Reset- 4 Weeks

7 Day High Protein Recipes.pdf

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