FlexFlow — Stretch Planner

FlexFlow

Select Muscles Trained

Pick everything you worked today.

⌄

Routine Depth

⚡Quick Minimum effective dose3-4 min pre · 5-6 min post

❖Optimised Best return on time6-8 min pre · 8-10 min post

◯Detailed Full sub-region coverage10-12 min pre · 12-15 min post

Full Coverage

◈Full Body17 muscles

△Upper10 muscles

▽Lower9 muscles

No muscles selected

FF

Nothing here yet

Select muscles and generate your plan, or load a saved plan.

Saved Plans

Your personal stretch routines — saved locally on this device.

Stretch Library

All 56 stretches — filter by phase or muscle group.

FlexFlow · v1.0

Stretch smarter.
Zero redundancy.

FlexFlow is muscle-first. Select what you trained, choose your depth, get exactly the stretches you need — deduplicated, ordered by coverage, and explained.

Every plan is editable. Replace any stretch with a targeted alternative. Add from the full library. Remove what doesn't fit. Save named plans for your regular training splits.

Quick mode surfaces the highest-coverage stretches. Detailed mode covers every anatomical sub-region.

Roadmap

Live

Phase 1 — Gym Muscle Planner

17 muscles, 56 stretches, Quick & Detailed modes, Full Coverage presets, plan editor, saved plans, anatomical visuals, why-this-stretch rationale.

April

User-Added Stretches

Muscle picker UI, custom stretch creation, photo upload.

Running, cycling, martial arts, team sports.

Planned

Phase 3 — Scheduling & Tracking

Weekly calendar, session history, flexibility progress.

How to use

FlexFlow

Muscle-first stretch planning. Zero redundancy. Every session.

01

Select what you trained

Tap the muscles you worked today. Use individual chips or the Full Body / Upper / Lower presets.

ChestShouldersTriceps

02

Choose your depth

Three modes -- same muscles, different volume.

⚡

Quick

Minimum effective dose -- ~8-10 min total

❖

Optimised

Best return on time -- smart selection

◯

Detailed

Full sub-region coverage -- every muscle head

03

Three phases -- always in this order

Activation

Fire the muscle before loading it. Before training.

Pre-Workout Dynamic

Movement-based mobility. Before training.

Post-Workout Static

Passive holds to lengthen. After training.

04

Edit your plan before saving

ReplaceSwap for an alternative covering the same muscles

+ AddAdd any exercise from the full library

×Remove an exercise that does not suit your session

05

Save plans for your splits

Tap Save Plan, name it, load it any time from Saved. Export to back up or transfer between devices.

Leg DayPush DayFull Body Sunday

06

Expand any card for full detail

Tap a card for step-by-step instructions, hold timer, biomechanical rationale, and a pro tip. Tap the figure to flip to a reference photo.

⚑ The FlexFlow rule

Never static stretch before training. Activation and dynamic first, static after. FlexFlow enforces this by design.

Phase 1 — Gym Muscle Planner

User-Added Stretches

Phase 2 — Sports Protocols

Phase 3 — Scheduling & Tracking