Program · All levels
Weeks
—Sessions a week
—Strength a week
PolarizedIntensity model
§02A typical week
Week 1, session by session.
One week from the plan, so you can see the shape of it. In the app each session adapts to your tests and your readiness on the day.
| Day | Session | Type | Time | Rate |
|---|---|---|---|---|
| — | Down-Regulation & BreathFocus Nervous system | cross | 15 min | — |
| Mon | Gentle Spine & Hip MobilityLoad Bodyweight · Focus Hips & spine | cross | 18 min | — |
| Tue | Neutral-Spine FoundationsLoad Bodyweight · Focus Motor control | strength | 15 min | — |
| Wed | Easy WalkLoad Z1 easy · Focus Aerobic | cross | 23 min | — |
| Thu | Rest | rest | — | — |
| Fri | Movement ResetLoad Bodyweight · Focus Hips & spine | cross | 20 min | — |
| Sat | RestorativeFocus Recovery | cross | 18 min | — |
Start tomorrow.
Programs run in the Flowbase app and come with Pro. Every session adapts to your tests and your readiness.
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