Performance Core Prep
A 14-session plan for trunk control, movement preparation, and readiness for more demanding training.
- Sessions 14 sessions
- Difficulty Advanced
- Format Curated sequence
About this plan
Work through 14 guided sessions in the listed order, usually one session per day or at your own pace. Build effort gradually, keep each repetition controlled, and rest before technique becomes rushed.
Who it may suit
Flexor organises Performance Core Prep as a advanced plan sequence with 14 guided sessions in order. It is general wellness guidance — keep the range comfortable, breathe steadily, and choose the pace that suits you today.
Guided session sequence
14 guided sessions · follow the routines in order
- Session 1
Session 1
Pre-Workout Mobility: Full Body
A 12-move full-body pre-workout primer with dead hang, cat-cow, figure-four, hurdler, calf stretch, and puppy pose.
12 min
- Session 2
Session 2
Pre-Workout Mobility: Core
A 7-move core primer — v-sit, spiderman push-up hold, and bicycle crunch hold stabilizing the trunk before athletic work.
7 min
- Session 3
Session 3
Strength Prep Mobility Flow
A 9-move advanced strength prep — jump squats, dip hold, and elbow plank leg lift weaving mobility and active stability.
8 min
- Session 4
Session 4
Gentle Mobility Recovery
An easy recovery session using calm, controlled movement and steady breathing across the major joints.
11 min
- Session 5
Session 5
Mobility and Control
A slow 22-move session for end-range joint control — single-leg stand, dead bug, and 90/90 hip switches build active flexibility.
22 min
- Session 6
Session 6
Core & Stability Light-up
A controlled core-stability sequence for bracing, balance, and trunk endurance, with clear progressions and no equipment.
12 min
- Session 7
Session 7
Cool-Down: Full-Body Release
A 13-move head-to-toe cool-down — butterfly, rag doll, spinal twist, and child's pose with timed holds after any session.
13 min
- Session 8
Session 8
Pre-Workout Mobility: Hips
An 11-move hip primer — leg swings, 90/90 switches, and lateral lunge opening hip capsules before squats and lunges.
11 min
- Session 9
Session 9
Pre-Workout Mobility: Shoulders
A 9-move shoulder primer — cactus arms, dynamic chest flys, and plank hold for scapular rhythm before upper-body load.
8 min
- Session 10
Session 10
Pre-Workout Mobility: Ankles
A 6-move ankle primer — dorsiflexion drills, calf raises, and single-leg stand for stable knees and better squat depth.
5 min
- Session 11
Session 11
Weekend Reset Flow
A 22-move weekend reset from upward salute and neck rotation through hip openers, dead bug, 90-90 switch, and child's pose.
22 min
- Session 12
Session 12
Full-Body Flexibility Builder
A 12-move advanced flexibility practice for spine, hips, hamstrings, and shoulders with dead hang, figure-four, hurdler, puppy pose, and plow.
12 min
- Session 13
Session 13
Evening Mobility Unwind
An 8-move evening unwind with chest flys, trunk twist, cow face, frog pose, and plow for a slower pre-bed mobility downshift.
8 min
- Session 14
Session 14
Recovery: Breath and Reset
A 10-move breath-led recovery reset for chest, spine, and hips with doorway pecs, 90-90, couch stretch, cobra, camel, and puppy pose.
10 min
Move comfortably
- Complete the routines in the listed order, usually one per day, and pause or repeat a session whenever you need to.
- Ease in gently and stay within a range that feels easy to control.
- Breathe steadily and never push into sharp or painful positions.
Flexor offers general fitness and wellness guidance only. It does not diagnose, treat, or prevent any condition. Speak with a qualified professional about pain, injury, or health concerns.
Related plans
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Common questions
What is Performance Core Prep?
Performance Core Prep is a curated stretching and mobility plan sequence in Flexor. Follow the guided routines in the listed order, usually one session per day, with clear next steps and progress tracking over time — it is not an AI-generated daily plan.
How many sessions are in Performance Core Prep?
Performance Core Prep has 14 guided sessions. Complete the routines in the listed order, usually one per day, and continue when you are ready.
Is Performance Core Prep good for beginners?
Performance Core Prep is set at a advanced level in Flexor. Move gently, breathe steadily, and stay in a comfortable range throughout each session.
Do I need equipment for Performance Core Prep?
No special equipment is required. Each routine is a guided Flexor session you can follow with a little space to move comfortably.
Can this plan treat pain or injuries?
No. Plan sequences in Flexor support general wellness and mobility habits only. They are not physiotherapy, diagnosis, or medical treatment. Seek professional advice for pain, injury, or health conditions.
