BFS Flexibility Program
The BFS 1-2-3-4 Flexibility Program: one minute on the bench, two in the air, three on the wall, four on the floor — every stretch illustrated.
What you’ll learn
- The full 1-2-3-4 sequence: bench, air, wall, floor
- Hold prescriptions — 30 seconds, or 3 × 10 seconds per stretch
- Slow and controlled, never bounced — the safety cues included
- Illustrated positions for every stretch
TeamBuildr
Run this with your athletes.
The programming, the tracking and the reporting in one place, built by coaches who write the same sessions you do.
Read next
More in Program Downloads
BFS Women's Flexibility Program
The BFS 1-2-3-4 Flexibility Program edition for female athletes — the same bench, air, wall, floor sequence with every stretch illustrated.
Also in Training & Programming
BFS 25 Agility Drills
Twenty-five cone and line agility drills for every athlete, with diagrams — measurable drills built for record keeping, straight from the BFS Total Program.
For High School & PE
BFS Conditioning Program
Week-by-week BFS running conditioning: 800m and 400m interval sets with goal times and rest scaled to big, medium, and small athletes.
Training program
Included with PlatinumBFS Offseason
The classic BFS build: box squat, towel bench, power clean and hex bar carried on set-rep records, with speed and plyometric work between the strength days.
Read on the blog · 1 min
FreeEnhance Your Athleticism with Resistance Bandsopens blog.teambuildr.com in a new tab
Boost agility, strength, and flexibility using our resistance band techniques. Explore three key ways our methods can elevate your athletic performance.
Training program
Included with PlatinumBFS Conditioning
Sprint intervals, tempo runs, agility circuits and the dot drill, on minimal equipment. It keeps the gap between structured blocks from being where fitness quietly dies.
- Format
- Brand
- Category
- Program Downloads
- Topics
- Training & Programming