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Women's Flexibility Program.
The BFS 1-2-3-4 Flexibility Program edition for female athletes — the same bench, air, wall, floor sequence with every stretch illustrated.
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What’s inside.
- The 1-2-3-4 sequence adapted for women's programs
- Hold prescriptions — 30 seconds, or 3 × 10 seconds per stretch
- Hamstring, back, latissimus, and lower-body stretches illustrated
- Stretch daily, work with intensity — the BFS flexibility rules
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.