Flexibility Focus 1 (Jack Reynolds)

Science Behind the Plan:

This flexibility-focused plan implements principles of dynamic and static stretching along with mobility drills to improve range of motion while maintaining strength. The program uses proprioceptive neuromuscular facilitation (PNF) techniques and loaded mobility work to develop active flexibility—strength within an expanded range of motion.

6-Week Program:

Week 1-2: Flexibility Foundation

Day 1: ~_^d (legs, shoulders, arms, core) - Lower body focus
10 reps × 3 sets per exercise with 10-second holds at end ranges
Day 2: w@_d (chest, back, shoulders, core) - Upper body focus
10 reps × 3 sets per exercise with 10-second holds at end ranges
Day 3: ~w@^_d (legs, chest, back, arms, shoulders, core) - Full body integration
12 reps × 2 sets per exercise
Total volume per week: =552 reps

Week 3-4: Flexibility Development

Day 1: ~_^d (legs, shoulders, arms, core) - Lower body focus
8 reps × 4 sets per exercise with 15-second holds at end ranges
Day 2: w@_d (chest, back, shoulders, core) - Upper body focus
8 reps × 4 sets per exercise with 15-second holds at end ranges
Day 3: ~w@^_d (legs, chest, back, arms, shoulders, core) - Full body integration
15 reps × 2 sets per exercise
Total volume per week: =608 reps

Week 5-6: Flexibility Mastery

Day 1: ~_^dd (legs, shoulders, arms, core, core) - Lower body focus
6 reps × 5 sets per exercise with 20-second holds at end ranges
Day 2: w@_dd (chest, back, shoulders, core, core) - Upper body focus
6 reps × 5 sets per exercise with 20-second holds at end ranges
Day 3: ~w@^_d (legs, chest, back, arms, shoulders, core) - Full body integration
18 reps × 2 sets per exercise
Total volume per week: =636 reps

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