Flow Training 6 (Logan Reeves) Science Behind the Plan: "Movement flow represents the highest expression of physical capability," explains Logan. This advanced plan develops the integrated movement skills, transitional strength, and mental focus needed for seamless movement flow. The program implements strategic exercises targeting movement transitions while building overall movement quality through progressive complexity.
6-Week Program: Week 1-2: Flow Foundation
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Day 1: zaap! (obliques, abs, abs, traps, overall) - Core/control focus
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8 reps × 3 sets per exercise with movement transition emphasis
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Day 2: hhmfk (shoulders, shoulders, arms, forearms, back) - Upper body flow
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8 reps × 3 sets per exercise with emphasis on movement quality
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Day 3: eigqn (chest, biceps, legs, quads, hamstrings) - Integrated performance
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12 reps × 3 sets per exercise with movement pattern development
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Total volume per week: =528 reps
Week 3-4: Flow Development
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Day 1: zaap! (obliques, abs, abs, traps, overall) - Core/control focus
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6 reps × 4 sets per exercise with transitional movement sequences
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Day 2: hhmfk (shoulders, shoulders, arms, forearms, back) - Upper body flow
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6 reps × 4 sets per exercise with increased flow complexity
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Day 3: eigqn (chest, biceps, legs, quads, hamstrings) - Integrated performance
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10 reps × 3 sets per exercise with movement flow development
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Total volume per week: =558 reps
Week 5-6: Flow Mastery
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Day 1: zaap!! (obliques, abs, abs, traps, overall, overall) - Core/control focus
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5 reps × 5 sets per exercise with advanced flow integration
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Day 2: hhmfk! (shoulders, shoulders, arms, forearms, back, overall) - Upper body flow
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5 reps × 5 sets per exercise with mastery-level movement transitions
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Day 3: eigqn (chest, biceps, legs, quads, hamstrings) - Integrated performance
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8 reps × 4 sets per exercise with elite movement flow patterns
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Total volume per week: =595 reps