Flexible Strength

Total Body Reset Program Guide

Measurement Progress Tracker

Meal Plan Week 1 (example)

Welcome to "Unstoppable Mindset"

"SIMPLE" Goals

Day 1 Journaling

Day 1 Practices

Day 2 (morning) Practices

Day 2 (evening) Journaling

Day 2 (evening) Journaling

Day 2 (evening) Journaling

A) Clock Stretch

B) Quadruped scapular retractions

C) Double Arm Down Dog

D) Shoulder Axial CARs

E1) Shoulder IR Eccentrics

E2) Shoulder IR Liftoffs

F1) Elevated push up

F2) Decline Tricep Extensions

G1) Single arm DB row

G2) Protracted straight arm lat pulldown

H) Rear delt overcoming isometrics

A) Segmented 90/90 transfers

B) Tibial rotations

C) Elephant Walks

D) Standing hip flexor iso to leg extension

E1) Static split squat (IR bias)

E2) 90/90 Hamstring Bridge

E3) Hip flexor iso to pulses

F1) Natural Leg Extensions

F2) Glute bridges

F3) 1/2 kneel knee flexion lift offs

G) Wall sissy squat

A) Wall roll downs

B) Reverse wall bridge

C) 5 way shoulder series

D1) Shoulder stab stretch

D2) Supine shoulder IR band pull

E1) 1/2 kneeling Arnold press

E2) TRX pull ups OR Band lat pulldown

F1) TRX tricep extensions OR Band tricep extensions

F2) TRX high row OR Band high row

F3) Beast holds

G) Pillar Challenge

A1) Bottom half calf raises

A2) Tibialis raises

A3) Ankle plantarflexion to plantar fascia stretch

B1) Single leg hip opener

B2) Butterfly stretch

C1) Quadruped hip abduction

C2) Side lying hip adductions

D1) 3 Step Horse Stance Squat

D2) Seated abducted hip flexor lifts

E) Assisted deep squat