POWER · CONTROL · FLOW · 12 WEEKS
REVOFLOW — POWER YOGA
Build strength, control, mobility and full-body conditioning through progressive athletic flows you can perform almost anywhere.
General fitness and movement-quality coaching, not medical care, physiotherapy, rehabilitation, pain treatment or post-operative care. It does not diagnose, treat or rehabilitate injury and does not promise to fix pain, correct a diagnosed condition, prevent injury or guarantee a range-of-motion outcome.
CORE COMPONENTS
STRUCTURE
Main training days take approximately 60–80 minutes. Complementary conditioning and mobility sessions take approximately 40–65 minutes depending on phase and session. Do not use Trainerize automatic estimates because they omit programmed rounds, holds, transitions, warm-up and cool-down.
OUTCOMES
Development outcomes are non-guaranteed and may include: full-body strength and muscular endurance; core control, balance and coordination; usable mobility and movement confidence; sustainable conditioning and consistency.
PRINCIPLES
Movement remains controlled and pain-free. Stop or regress for sharp pain, pinching, neurological symptoms, loss of function, worsening symptoms or inability to maintain safe alignment. Current pain, recent injury, surgery, pregnancy, diagnosed conditions, neurological symptoms or movement uncertainty may require licensed-professional clearance and Guided matching.
EQUIPMENT
Bodyweight, mat, light resistance band and/or mini band, with optional stable support for balance. Progress range, holds and band resistance only while alignment and breathing remain controlled.
PHASE 1
BUILD THE FLOW FOUNDATION
Establish power-yoga technique, full-body control and repeatable training capacity. Build shoulder and arm endurance, core control, glute and hamstring strength, calf resilience and mobility using bodyweight or bands.
PHASE 2
INTENSIFY THE SCULPT
Increase physique-shaping demand through longer holds, deeper controlled positions, more high-quality repetitions, additional rounds and slightly stronger bands while preserving alignment and breath control.
PHASE 3
REFINE AND REVEAL
Complete the highest sustainable phase through precise repetitions, longer pain-free holds, controlled range and progressive rounds. Week 12 consolidates the work by reducing fatigue while retaining movement quality.
This programme focuses on general fitness, power-yoga, mobility and conditioning only. It is not medical treatment, physiotherapy, rehabilitation, post-operative care or prenatal/postnatal clinical care. It does not promise to treat pain, correct diagnosed conditions, prevent injury, change hormones or guarantee physique, flexibility or weight-loss outcomes. Movement must remain controlled and pain-free. Stop or regress for sharp pain, pinching, neurological symptoms, loss of function, worsening symptoms or inability to maintain safe alignment. Current pain, recent injury, surgery, pregnancy, diagnosed conditions, neurological symptoms or movement uncertainty may require licensed-professional clearance and Guided matching. Use stable support for balance. Progress range, holds and band resistance only while alignment and breathing remain controlled. Include daily protein, hydration and bedtime-recovery habits plus body-stat/photo checkpoints on Days 1, 29, 57 and 84.
Programme matching is required when an applicant reports pain, injury, diagnosed conditions or uncertainty.