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Flexibility Program.
The BFS 1-2-3-4 Flexibility Program: one minute on the bench, two in the air, three on the wall, four on the floor — every stretch illustrated.
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What’s inside.
- The full 1-2-3-4 sequence: bench, air, wall, floor
- Hold prescriptions — 30 seconds, or 3 × 10 seconds per stretch
- Slow and controlled, never bounced — the safety cues included
- Illustrated positions for every stretch
Beyond the PDF.
These sheets come alive inside the BFS Total Program — the 52-week system 10,000+ schools have run, pre-built in TeamBuildr.