Flexibility Focus 1 (Oliver Bennett) Science Behind the Plan: This specialized program focuses on developing tissue extensibility, joint mobility, and fascial release through progressive stretching protocols. The program implements specific mobilization exercises targeting restricted tissues—key components for enhanced flexibility. Progressive overload occurs through gradually increasing time under stretch rather than simply adding repetitions.
6-Week Program: Week 1-2: Flexibility Foundation
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Day 1: solcr (shoulder, core, leg, chest, arm) - Upper body focus
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8 reps × 3 sets per exercise with extended hold emphasis
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Day 2: lbors (leg, back, core, arm, shoulder) - Lower body focus
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8 reps × 3 sets per exercise with PNF technique emphasis
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Day 3: crsbo (chest, arm, shoulder, back, core) - Supplemental work
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Flexibility Development
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Day 1: solcr (shoulder, core, leg, chest, arm) - Upper body focus
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6 reps × 4 sets per exercise with intermediate stretching protocols
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Day 2: lbors (leg, back, core, arm, shoulder) - Lower body focus
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6 reps × 4 sets per exercise with increased time under stretch
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Day 3: crsbo (chest, arm, shoulder, back, core) - Supplemental work
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Flexibility Mastery
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Day 1: solcr (shoulder, core, leg, chest, arm) - Upper body focus
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5 reps × 5 sets per exercise with advanced flexibility techniques
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Day 2: lborso (leg, back, core, arm, shoulder, core) - Lower body focus
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5 reps × 5 sets per exercise with full flexibility protocols
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Day 3: crsbo (chest, arm, shoulder, back, core) - Supplemental work
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6 reps × 5 sets per exercise
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Total volume per week: =625 reps