Curated plans
Plans give structure when a single routine is not enough. Each Flexor plan is a curated sequence of guided sessions — follow them in order, usually one routine per day, so you always know what to do next. They are not AI-generated daily plans.
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 7-day plan mixing pre-workout mobility, spine-friendly comfort work, and recovery—ideal for building consistency around core support.
A balanced 7-day plan mixing pre-workout mobility, spine-friendly comfort work, and recovery—ideal for building consistency around core support.
Guided session sequence
A gentle, symptom-guided starter to improve posture, ease back tension, and switch on core support. Follow the curated Flexor sessions in order with clear…
A gentle, symptom-guided starter to improve posture, ease back tension, and switch on core support. Follow the curated Flexor sessions in order with clear…
Guided session sequence
A targeted progression to build better bracing, trunk control, and full-body movement quality. Follow the curated Flexor sessions in order with clear next…
A targeted progression to build better bracing, trunk control, and full-body movement quality. Follow the curated Flexor sessions in order with clear next…
Guided session sequence
A simple desk-friendly plan to undo long sitting, open the chest, and re-align the spine with light core engagement. Follow the curated Flexor sessions in…
A simple desk-friendly plan to undo long sitting, open the chest, and re-align the spine with light core engagement. Follow the curated Flexor sessions in…
Guided session sequence
A low-pressure foundation plan to build consistent mobility habits, improve control, and keep your core ‘online’ for daily movement.
A low-pressure foundation plan to build consistent mobility habits, improve control, and keep your core ‘online’ for daily movement.
Guided session sequence
A hip-first mobility plan that reduces stiffness and helps the core work better by improving pelvis and hip control. Follow the curated Flexor sessions in…
A hip-first mobility plan that reduces stiffness and helps the core work better by improving pelvis and hip control. Follow the curated Flexor sessions in…
Guided session sequence
A full week of lower-back and hip comfort work to reduce stiffness, calm irritation, and build day-to-day core support. Follow the curated Flexor sessions…
A full week of lower-back and hip comfort work to reduce stiffness, calm irritation, and build day-to-day core support. Follow the curated Flexor sessions…
Guided session sequence
A 10-session progression to improve mobility, balance, and control—building towards stronger, more resilient core-led movement.
A 10-session progression to improve mobility, balance, and control—building towards stronger, more resilient core-led movement.
Guided session sequence
A higher-intent plan for better trunk control, stronger movement patterns, and readiness for harder training. Follow the curated Flexor sessions in order…
A higher-intent plan for better trunk control, stronger movement patterns, and readiness for harder training. Follow the curated Flexor sessions in order…
Guided session sequence
A 21-session progression using the pre-workout series plus control and stability work—built for confident, athletic core-led movement.
A 21-session progression using the pre-workout series plus control and stability work—built for confident, athletic core-led movement.
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 and focus, then complete the guided routines in the listed order. Most people follow one session per day, while longer series can run across multiple weeks. 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 or longer series of sessions — for example easing into desk posture work, building core comfort, or stacking mobility across multiple guided routines. If you only need one session today, start from the routines library instead.
No. Plans are curated sequences of ready-made guided routines that Flexor maintains as fixed 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 and Android.
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