New

DSFM flow

DSFM Kollektiv

Functional Training, Strength & Conditioning, Women's Training

Coach

Dani

DSFM flow

Train with structure. Move with purpose. Keep progressing.

DSFM flow is an ongoing training system designed to help you train consistently, progressively and with variety — without random workouts and without rigid rules.

Instead of giving you another program to finish, flow gives you a framework to keep developing.

Every 6–10 weeks, a new training block brings a fresh focus, new challenges and familiar movement patterns in a new context. Strength, conditioning, coordination, mobility and skills are combined into one well-rounded training process.

You choose how hard you train. You manage your recovery. You adapt the training to your week.

The structure is there. The freedom is yours.

⸻

WHAT YOU GET

A new 6–10 week training block every cycle
3–6 training days to build your week around your schedule and recovery
Structured, progressive programming for the gym
Strength, conditioning, coordination, mobility & skills
Clear exercise demonstrations and instructions
Thoughtful splits that allow you to combine training days according to your time and recovery
Exercise variations so you can adapt the training to your needs and preferences
Programming suitable for different training levels — previous gym experience is helpful, but you decide how you approach the work
A framework that develops strength, coordination and resilience together

$42 / mo

Get DSFM flow

01 — Train with Purpose

A clear training structure that gives every session a purpose — without taking away your freedom.

02 — Keep Progressing

Progressive training blocks help you build strength, capacity and skills over time instead of starting from zero every few weeks.

03 — Train for Your Life

Choose your training intensity, adapt your week to your schedule and manage your recovery — your training should fit your life.

04 — Build a More Capable Body

Strength, conditioning, coordination, mobility and skills come together to build a body that is strong, resilient and ready to move.

05 — Never Get Stuck

Every new training block brings fresh challenges while reinforcing the fundamentals that make you better at training.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Smart training splits throughout the week. strength, conditioning, and skill training that’s accessible and challenging for athletes of any level

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Dumbbells // Kettlebells // Resistance Bands // PullUp Bar

Recommended

Balls // Suspension Trainer /Rings // Training Mat // Bench /Boxes

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

DSFM flow_Block 002_LowerBody A_W1-4

360° Ribcage expansion breathing

1 x 2:00

Lunge Halo

2 x 10

Plank with KB Sliders Up/Down

2 x 10

Kang Squat with banded Shoulder Protraction

2 x 10

SL Hinge to sagital Slamball Hinge

3 x 12

Bulgarian KB Swing

3 x 12

Hand assisted contralateral loaded StepUps

5 x 5

Slow Eccentric Front loaded Box Cossack Squat

2 x 10

DB Walking Lunges

2 x 10

SL Physioball Hamstring Curl

2 x 14

Row Erg

10 x 1:00

Wednesday

DSFM flow_Block 002_UpperBody A_W1-4

Posterior Expansion Breathing in ChildsPose

1 x 2:00

Cross Connect SidePlank Rolls

2 x 10

KB Armbar to Floor Press

2 x 10

BirdDog Shoulder CAR

2 x 10

BB SA Body Rows

5 x 5

Assisted Dips

2, 4, MAX

Hollow Hold Floor Press

2 x 10

Incline BicepsCurls

2 x 14

Wide Seated Deadstop BB Strict Press

3 x 14

Squatted Lateral / Frontal / L-Raises

3 x 7

Thursday

DSFM flow_Block 002_Active Recovery_W1-6

Yoga_25min

Friday

DSFM flow_Block 002_LowerBody B_W1-4

360° Ribcage expansion breathing

1 x 2:00

Pigeon Stretch Sliders

2 x 10

Walking Bridge with Single Arm Iso Floor Press

2 x 10

90/90 Switch to Shin Box

2 x 10

Zercher Kickstand RDL

8, 6, 4

Yielding BSS

2 x 8

TRX Lateral fixed Lunges

2 x 10

Unilateral loaded SL Calf Raise

2 x 14

BB HangPowerClean

3 x 12

DeepTier Plyo Split Squat

3 x 12

3D Dual Pogo

3 x 12

Saturday

DSFM flow_Block 002_UpperBody B_W1-4

Posterior Expansion Breathing in ChildsPose

1 x 2:00

4-way Low Bear Crawl

2 x 10

Half Kneeling Ball Hug T-Spine Rotations

2 x 10

Tall Kneeling Crossbody Shoulder external rotation into Scaption

2 x 10

Jack Knife PullUps

2, 4, MAX

Half Kneeling Hand over Hand Row

8, 6, 4

Cannonball Row

2 x 10

BB Push Press

2 x 14

Landmine Hollow Pendulum Swings

3 x 12

Side Plank Cable Rows

3 x 12

Frankenstein SitUps

3 x 12

Assault Bike

1 x 40:00

Coach

More from DSFM Kollektiv

Dani

Physiotherapist and coach for 10+ years, and still probably a little too passionate about movement. ;) I’m solution-oriented, creative with adaptations and always up for a rant about boring training. Training can be smart, healthy and challenging. I love working with people and put a lot of thought into cueing — because the right words can make movement click.

There is no final state.

Training is not about reaching a point where you are “done”. It’s about learning, adapting and becoming more capable along the way. DSFM flow gives you the structure to keep moving forward — one training block at a time. Go with the flow :)

Get DSFM flow

FAQs

What makes DSFM flow different from other training apps?

DSFM flow is built from years of experience in training and physiotherapy. Every block has a clear purpose and builds over time — so you train with structure, not randomness.

Who is DSFM flow for?

DSFM flow is for anyone who wants to feel stronger, healthier and more capable through training. Experience helps, but you don’t need to be an advanced athlete. You choose the intensity and adapt the training to your level.

What can I expect from a training session?

Every session starts with a varied, purposeful warm-up, followed by skills/athletic work and strength training. The focus changes by block, with every session bringing variety and a small, meaningful challenge.

Can I adapt the training days to fit my schedule?

Yes. You can move your training days around in the app and adapt your week to your schedule and recovery. A session usually takes around 60–75 minutes, but your training week is yours to organize.

Are there explanations and guidance for each exercise?

Every training block includes clear explanations of its structure and purpose, so you understand what you’re training and why. Each exercise comes with a video and precise cues to help you execute, understand and progress with confidence.

Is there personal coaching or support?

DSFM flow is not 1:1 coaching. However, you can ask questions in the app’s group chat anytime. Coach Dani checks in several times a week and answers questions, so you’re not left completely on your own.

How do I get started?

Simply purchase DSFM flow through the button and pay securely via Stripe. You’ll receive an email with all the information and access to the training platform. From there, you can start right away. Questions? Use the group chat or email Dani.

The Proof