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.
What you’ll learn
- The 1-2-3-4 sequence adapted for women's programs
- Hold prescriptions — 30 seconds, or 3 × 10 seconds per stretch
- Hamstring, back, latissimus, and lower-body stretches illustrated
- Stretch daily, work with intensity — the BFS flexibility rules
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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.
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For High School & PE
Training program
Included with PlatinumBFS Total Program
The complete BFS year in one sequence: the Readiness on-ramp, the off-season build, in-season maintenance and the conditioning bridge, ordered so a program never has an off week.
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.
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