A daily full-body stretch sequence uses one thirty-second hold or three ten-second holds per position.
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Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
7 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 | Session 7 |
|---|---|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
Then it starts again from week 1, carrying on from the weights you reached.
The program’s own rules, as Catalyst runs them.
Practise daily, preferably after warming up or training, on a firm surface that does not slip. Learn the positions before practising alone; a partner is optional. Move slowly, breathe steadily and use gentle tension without pain. For the full routine, choose either one thirty-second hold or three ten-second holds per stretch, giving each side the full amount. You may assess sit-and-reach progress monthly. Seek professional modifications for pain or medical needs. Extra practice is optional.
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
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Run BFS Flexibility Program in Catalyst
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