Curated plans
Plans give structure when a single routine is not enough. Match your level, focus, and preferred programme length—each plan runs from three to twenty-one guided sessions—then follow them in order, usually one per day. They are curated sequences, not AI-generated daily programmes.
10 plans
Pick a plan
Match your level and focus for your next sequence.
Follow the order
Complete the guided routines in the listed sequence.
Track your progress
Pause, repeat, or continue whenever you need to.
Each plan is a linked sequence of guided routines.
A balanced seven-session plan combining movement preparation, comfortable spine and hip work, and easier recovery sessions.
A balanced seven-session plan combining movement preparation, comfortable spine and hip work, and easier recovery sessions.
Guided session sequence
A gentle starter plan for posture awareness, comfortable back movement, and light core support. Follow the curated Flexor sessions in order with clear next steps.
A gentle starter plan for posture awareness, comfortable back movement, and light core support. Follow the curated Flexor sessions in order with clear next steps.
Guided session sequence
A seven-session progression for bracing, trunk control, and steady full-body movement quality.
A seven-session progression for bracing, trunk control, and steady full-body movement quality.
Guided session sequence
A desk-friendly plan for changing position after long sitting, opening the chest, and practising upright movement with light core engagement.
A desk-friendly plan for changing position after long sitting, opening the chest, and practising upright movement with light core engagement.
Guided session sequence
A low-pressure foundation plan for consistent movement habits, controlled mobility, and everyday trunk support.
A low-pressure foundation plan for consistent movement habits, controlled mobility, and everyday trunk support.
Guided session sequence
A hip-first mobility plan for comfortable range, pelvis control, and gentle core work across five guided sessions.
A hip-first mobility plan for comfortable range, pelvis control, and gentle core work across five guided sessions.
Guided session sequence
A seven-session lower-back and hip comfort plan focused on easy movement, breathing, and gradual core support.
A seven-session lower-back and hip comfort plan focused on easy movement, breathing, and gradual core support.
Guided session sequence
A 10-session progression for mobility, balance, and controlled range, with a gradual increase in movement complexity.
A 10-session progression for mobility, balance, and controlled range, with a gradual increase in movement complexity.
Guided session sequence
A 14-session plan for trunk control, movement preparation, and readiness for more demanding training.
A 14-session plan for trunk control, movement preparation, and readiness for more demanding training.
Guided session sequence
A 21-session mobility and control progression for confident, athletic movement without rushing range or intensity.
A 21-session mobility and control progression for confident, athletic movement without rushing range or intensity.
Guided session sequence
Learn how plans work in the app, or jump to a single guided routine when you only need one session today.
Pick a plan that matches your level, focus, and preferred programme length—plans run from three to twenty-one sessions—then complete the guided routines in the listed order. Most people follow one session per day, at their own pace. Progress tracking in the app shows where you are, and you can pause or repeat a session whenever you need to.
Use a plan when you want a short arc of sessions with a clear end point—for example easing into desk posture work, building core comfort, or stacking mobility across several guided routines. Choose a shorter programme when you want a quick reset, or a longer one when you want more time to build the habit. If you only need one session today, start from the routines library instead.
A routine is one guided session you can start whenever it suits you. A plan is a fixed sequence of routines arranged around a level, focus, and programme length. Daily recommendations are separate again: they suggest what may be useful today from the goals, constraints, focus areas, available time, and recent activity stored in the app. Choose a plan for a clear multi-session path, a routine for one session, or Today for You when you want a relevant daily suggestion without committing to a programme.
Plans run from three to twenty-one guided sessions. Match your level, focus, and preferred programme length, then follow the sessions in order—usually one per day, at your own pace. Progress is saved as you go, so you can pause or repeat a session whenever you need to.
No. Plans are curated sequences of ready-made guided routines that Flexor maintains as fixed published programmes. Flexor AI can help you discover a single routine from a plain-language request, but the plans catalogue itself is hand-curated and does not generate new schedules for you automatically.
Yes. Curated plan sequences are available on the free plan along with the full routine catalogue, custom routines, favourites, reminders, offline use, and basic progress tracking. You do not need Premium to start or follow a plan sequence. Optional Premium adds more AI credits, detailed statistics, and dedicated Premium Pain Relief collections on top of the free core.
No. Plans support general wellness and mobility habits only. They are not physiotherapy, diagnosis, or medical treatment, and they cannot replace advice from a qualified professional. If you have pain, an injury, or a health condition, speak with a doctor or other qualified professional before starting or continuing a movement programme.
Guided stretching and mobility, Premium Pain Relief, and platform-specific TV playback. Available on iPhone, iPad, Apple Watch, and Android.
