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WELCOME TO FLOW ST8

We are thrilled that you have chosen to embark on your wellness & fitness journey with us at FLOW ST8.

As I’m sure you are already aware we believe in taking a holistic approach to wellness. Our concept is designed to cater to all aspects of your wellbeing, including physical fitness, mental clarity, and spiritual balance. We offer a wide range of services, including group fitness classes, personal coaching sessions, on demand,  nutritional counselling, mindfulness workshops, events, retreats and courses.

We understand that starting a new fitness routine and a completely new concept can be daunting, but we assure you that you will feel right at home in our welcoming and supportive community.

 

The FLOW ST8 Methodolgy brings you the most advanced training techniques and protocols in the entire industry. Putting this concept together has taken 1000’s of hours, bringing together the wisdom, science and expertise from a wide range of modalities ranging from the ancient east (yoga, TCM, Zen) through to the modern west (sports science, biohacking, physiotherapy etc). With that in mind we encourage you to take a little time to read about the concept so that you can get the most out of it. Following these practices can not only transform your body, but every aspect of your life.

Warmest Regards
Dave Nelson
Founder

"Step into a world where anything is possible"

1. INTRODUCING THE FULL CIRLCE OF WELLNESS

Everything we do at flow is built around creating harmony through yin and yang balance and the full circle of wellness. 

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WHOLISTIC, BALANCE, COMPLETE

2. TWO SIGNATURE CLASSES & DESIGNING YOUR SCHEDULE

Our two signature classes are the Flowbility & Power classes. Our workouts cycle between Full / Lower / Upper Body focus. To get the most out of the programming we recommend a minimum of 3 sessions per week hitting each focus group. This way you can ensure we have hit all major joints and muscle groups of the body as well as work all functional movement patterns. 

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TYPICAL WEEKYLY SCHEDULE
BEGINNER: 3 X FLOWBILITY CLASSES 

INTERMEDIATE / ADVANCED (UNDER 30)
3-4 X POWER HOUR / 2 FLOWBILITY CLASSES

INTERMEDIATE / ADVANCED (30++ 
2-3 POWER HOUR / 2-3 FLOW CLASSES / 1 YIN CLASS

ATHLETE IN SEASON 
2 X FLOW CLASSES / 1 YIN CLASS

ATHLETE OUT OF SEASON
2 X FLOWBILITY / 2 X POWER HOUR

"FOR THOSE WHO WANT IT ALL"

3. FORM & MOVEMENT PREP

TRANSFORMING MOVEMENT

Correct form, posture and movement cues is the heart beat of our training system. If you are a little shy about your first class because you haven't done a lot of movement lately OR you just know the important of form and technique, join Dave for this 30 minute form flow that you can do from home. 

4. WHAT YOU NEED FOR YOUR FIRST SESH

If you are coming into one of our studios we provide all equipment, mats and chilled water. So you may just want to bring a towel and water bottle. 

For those of you at home you will need a mat, towel, water bottle and a set of dumbbells if you are doing Power Hour. 

As a rough guide for those in studio or at home we recommend beginner / intermediate level starts with a set of dumbbells at 10% of your bodyweight. 

5. TRAINING PHASES

Everyones fitness journey will be slightly different. Newbies to these movement styles may sit in the struggle phase for anywhere from 1 to 14 days. But if you persist through the "struggle" phase you will begin to experience the sweet spot of the release and flow phase! 

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PROGRESSING THROUGH POWER HOUR

The goal of all fitness programs is to eventually progress. We can progress by increasing the duration, weight, intensity and quality of the movement.

As a guide line for all power sessions
Beginner: 5% of your bodyweight in each hand 
Intermediate: 10% of your bodyweight in each hand

Advanced: 15% of your body weight in each hand 
Flow Master: 20% of your bodyweight in each hand 

Legendary status: 25% of your bodyweight in each hand 

* Of course a lower body day is going to see a higher weight used than on shoulder and arms day.

THE FOUR PILLARS OF PROGRAMMING

The magic of the method really lies in our programming. On the next page we will go over how we work towards
1. Bulletproofing the body & creating Longevity 
2. Developing All Round Movement & Athleticism

3. Creating an Athletic Physique 
4. Calming the mind & nervous system 

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