Unlock your potential with "The Flow State," an 18-week program designed to elevate your training through a balanced blend of strength, mobility, and endurance. Committing to six days a week, you'll engage in dynamic workouts that enhance your physical performance while promoting mental clarity. Experience the synergy of movement and mindfulness as you push your limits and discover a new level of fitness. Get ready to flow into your best self!

The Flow State

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Seated Hamstring Curl

Standing Calf Raise

Decline Sit Up (Weighted)

Lower A: Posterior Bias

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Dip (Weighted)

Upper A: Pressing + Back

Hang Clean

Push Press (Barbell)

High Pull

trap bar push press

Rear Delt Fly (Dumbbell)

Hammer Curl (Cable)

Shoulders

Front Squat (Barbell)

Reverse Lunge (Barbell)

Leg Extension

Hip Thrust (Barbell)

Seated Calf Raise

Dynamic Side Plank

Lower B: Quad Bias

Incline Bench Press (Barbell)

T-Bar Row

Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Tricep Shoulder Burner

Bicep Curl (Barbell)

Upper B: Growth&Technique

Cardio

Yoga

Active Recovery

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