The Strength & Flow program has 3 main goals: 1. Improve your joint health and range of motion. 2. Build strength & functional mobility in balance 3. Develop greater awareness & body control through primal movement flows.

For best results, perform this as a stand-alone program for 4-8 weeks. 3 times per week full body strength sessions + 2 times per week flow movement practices for mobility & recovery. In addition, prioritize recovery through clean eating, frequent hydration, and quality sleep. Listen to your body as the weeks progress. If you feel yourself wearing down or forcing workouts, don’t be afraid to dial back intensity or take a deload week.

Equipments: -Pair of dumbbells or kettlebells, -Medium resistance band -Hanging Bar -Bench or Chairs No equipment necessary for flow workouts - just a comfortable, open space. Modify the movements, sets & reps, as needed. Do the best you can with what you have access to.

The schedule is 5 days per week, alternating strength training sessions (3) with movement & mobility flow practices (2). You can modify the schedule by changing the frequency (fewer days per week) and/or focus (number of strength & flow sessions per week). Sample modifications: • 4 days per week. [2 flow / 2 strength] OR [3 flow / 1 strength] • 3 days per week. [2 strength / 1 flow] OR [2 flow / 1 strength] This gives you some freedom in integrating the program with other types of training. Whether it’s CrossFit, yoga, BJJ, or Pilates - make time for the practices & pastimes that you love and add value to your life.

This is an intermediate-advanced program. Before beginning the program, you should feel comfortable with loaded variations of squats, deadlifts, and overhead lifts. I recommend at least 1-2 years of training experience.