Iron Flex

Power Athlete

Mobility

Coach

Power Athlete

Mobility means nothing if you can’t control it.

Iron Flex is Power Athlete’s mobility and stability program, designed to expose the limitations holding back your movement and give you the tools to attack them.

Each week targets the positions and movement patterns that show up in your training, using mobility, stability, breath and control to build range you can actually use.

Sessions take just 10–20 minutes, require no equipment, and can be used as your warm-up, alongside another Power Athlete program, or as standalone movement work.

Move better. Own your positions. Perform better.

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FIND YOUR LIMITATIONS

Stop guessing where your movement is breaking down. Iron Flex helps expose restrictions and compensation patterns so you know what actually needs work.

BUILD CONTROL, NOT JUST RANGE

Getting into a position isn’t enough. Build the stability and control to own your range instead of simply forcing your way into it.

BOLT IT ONTO ANY PROGRAM

No equipment. No separate training session. Add 10–20 minutes before your workout, use it as standalone movement work, or hit it later in the day.

MASTER EVERY MOVEMENT

Break movements into their component parts, improve the pieces, then bring them back together so better mobility and control carry into your training.

STAY LOOSE. STAY ATHLETIC.

Use Iron Flex to keep working on the positions, ranges and movement options your body needs to train hard and move well.

Features

TRAIN ANYTIME, ANYWHERE

Take your training on-the-go. Access anywhere and easily train around your work and life demands.

Programming 6 days per week

Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.

EXPERT WALKTHROUGHS

Master your technique with instructional demo videos and clear narrative from our battle-tested experts.

COMPETE WITH OTHERS

Access our online community and stack up to the competition with our benchmark and daily leaderboards.

SHARE SUCCESSES

Celebrate personal records and share your stats on your personal athlete profile and social media.

TRACK YOUR PROGRESS

Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

Equipment

Required

A Barbell or Dumbbells // Pull Up Bar // Dip Bar or Bench // Small Physio Bands // Small Physio Bands

Sample Week

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

Sunday

Iron Flex

Starfish Iso-Hold

3 x 25

Lateral Banded Rotations - Athletic Position

3 x 4

Starfish Iso-Hold

3 x 25

Lateral Step Catch

3 x 6

Standing Tea Pot

3 x 4

Monday

Iron Flex

Hip Internal Rotation

3 x 7

Jimmy Buffets

3 x 2

Hip External Rotation

3 x 7

Leg Cradle Lunge w/ Back Heel Touch

3 x 3

Handstand Hold with Leg Drop

3 x 0:30

Reverse Shrugs on Dip Bars

3 x 7

Tuesday

Iron Flex

High Knee Squat w/ Swinging Gate

3 x 6

See Saw Walk w/ Internal & External Rotation

3 x 3

Split Stance ISO Dorsiflexion

3 x 0:30

Captain Morgans

3 x 4

Band Resisted Dead Bugs - Hands to Feet

3 x 0:30

Medicine Ball Hamstring Curls

3 x 15

Wednesday

Iron Flex

Static Pillar Holds

3 x 0:45

Elevated Captain Morgans

3 x 0:25

Cocky Walks

3 x 15

Heel Walks

3 x 15

Step Downs

3 x 3

Banded Tibia Raises

3 x MAX

Thursday

Iron Flex

4 Way Dead Bugs

3 x 30

Inch Worm - Contralateral

3 x 4

Jefferson Curls

3 x 4

Bear Crawl

3 x 10

Active Foot Isometric Hold - Plantar Flexion

3 x 0:30

One Arm Banded Front Raise

3 x 0:30

Friday

Iron Flex

The next few weeks will be focusing on unlocking your ability to execute the Barbell Step Up. We love this movement for sprint transfer and COD for contact sport. Even if you are not sprinting or jumping, this is a great movement to help breakdown your limitations and help you feel good moving again. Take your time and focus on doing the movements correctly. This is skill work and athleticism more than anything. 80y Jog* :40 Goblet Squat Static Hold 3R / 3L Barbell Step Ups w/ empty barbell 3R / 3L Leg Cradle Lunge w/ Lateral Flexion And Extension** 3R / 3L Barbell Step Ups w/ light weight 2R / 2L Leg Cradle Lunge w/ Back Heel Touch** 3R / 3L Barbell Step Ups w/ moderate weight 2R / 2L Leg Cradle Lateral Lunge w/ Twist** * 40 Yards Out, 40 Back. You Know The Drill Shuffles, Skips, Strides, Get Loose ** Breath Scheme! 3 Long Drawn Out Breaths

Saturday

Iron Flex

Rest Day

For Completion

Coach