Training

You want results?

You’re going to need a program.

Scroll on to find the perfect one for you.

Need Something Specific?

Targeted programs to help you reach your fitness goals.

You can purchase the standalone program here or see all of them with The 7 Day Trial.

  • The Upper Body Program: Muscle, Inversion Strength, & Healthy Shoulders

    Upper Body Program

    The Upper Body Program from Man Flow Yoga is a comprehensive, 4‑month program to help you safely build a strong, sexy upper body that performs just as good as it looks.
    Learn More…

  • Bulletproof Your Back: An exercise program that solves the back pain at the source.

    Bulletproof Your Back

    This is a fitness-centric, results-oriented yoga program to immediately relieve back pain, treat back pain at the source, and teach you about your body and the causes of back pain in the process.
    Learn More…

  • The Strength Foundations Course

    The Strength Foundations Course

    This is a meticulously-designed series of workouts specifically engineered to improve overall strength and mobility, significantly decrease your risk of injury, and help you get faster results in less time.Learn More…

  • The Posture Fix: Strength, Mobility, And Confidence.

    The Posture Fix

    Make good posture a daily, hourly habit. Build core strength, improve balance, increase mobility, and make your entire body stronger. Get rid of computer neck or other spine-related back pain.Learn More…

Compare The Programs

Touch & drag to scroll through the Programs.
Upper Body Program
Bulletproof Your Back
Strength Foundations
The Posture Fix
Goals

Goals

  • Build muscle in your shoulders, upper-back, and chest
  • Increase mobility in your shoulders, back, and thoracic spine
  • Develop the strength for advanced gymnastics movements like crow pose, forearm stand, and handstands

Goals

  • Immediately relieve back pain
  • Address root causes of & prevent back pain
  • Strengthen hips, core, and spine. Improve hip and spine mobility
  • Improve functional spine health for day-to-day movements

Goals

  • Build strength, improve active mobility, and prevent injury.
  • Improve muscle activation.
  • Increase strength & mobility to prevent common injuries in shoulders, knees, and back.
  • Correct common muscular & postural imbalances

Goals

  • Strengthen upper-back, shoulders & core
  • Improve daily posture, reverse poor posture
  • Prevent back-pain from poor posture or excessive sitting/inactivity
  • Increase shoulder & hip mobility
Who’s it for?

Who’s it for?

  • Intermediate & advanced people looking to build muscle, strength, and mobility in their upper body, while also strengthening their core, hips, and lower body.
  • People who want chiseled upper-body that looks AND feels great

Who’s it for?

  • People currently dealing with chronic back pain
  • Those interested in preventing back pain or injury
  • Active people with recurring back pain
  • Office workers with back pain

Who’s it for?

  • Any active person new to Man Flow Yoga
  • Yogis who haven’t done Man Flow Yoga before
  • Weight lifters, functional fitness, runners, triathletes, and gym-goers

Who’s it for?

  • Office workers or other with sedentary jobs
  • People with rounded shoulders, computer neck, or bad posture
  • People with shoulder, neck, or back pain
  • People with poor shoulder mobility
  • People with low energy levels or low confidence
Not Appropriate For:

Not Appropriate For:

  • People currently experiencing shoulder pain or injured
  • Those totally new to yoga
  • People new to a structured fitness program
  • People looking for shorter workouts.

Not Appropriate For:

  • People who are looking for more intense yoga workouts
  • People who do not have significant back issues
  • People interested in longer, more difficult workouts.

Not Appropriate For:

  • Those who are currently injured.
  • People who dislike static holds & exercises.

Not Appropriate For:

  • People with significant lower-back, spine, or neck pain.
  • People interested in longer, 30+ minute workouts.
Upper Body Program
Bulletproof Your Back
Strength Foundations
The Posture Fix
Recommended Yoga Experience

Recommended Yoga Experience

  • Intermediate

Recommended Yoga Experience

  • Beginners

Recommended Yoga Experience

  • All Levels

Recommended Yoga Experience

  • Beginners
Structure

Structure

  • 5 phases, minimum 17 weeks
  • 4-6x per week, 25-55 minutes per day (avg 40 minutes per day)

Structure

  • 4 phases, minimum 10 weeks
  • 4-7x per week, 12-25 minutes per day (avg 20 minutes)

Structure

  • 3 phases, minimum 6 weeks
  • 3-5x per week, 30-40 minutes per day (avg 32 minutes)

Structure

  • 6 phases, 12 weeks
  • 5-6x per week, 30-40 minutes per day (split into 2 workouts, 1 short & 1 medium-length workout)
Necessary Equipment

Necessary Equipment

  • Yoga Mat, 2 Blocks, Strap, Pull-Up Bar
  • Optional Mobility Tools: Lacrosse Ball, Medium Firm KnotOut, Foam Roller

Necessary Equipment

  • Yoga Mat, Block, Strap

Necessary Equipment

  • Yoga Mat, 2 Blocks, Strap, Resistance Bands/Therabands

Necessary Equipment

  • Yoga Mat, 2 Blocks, Strap
  • Optional Mobility Tools: Lacrosse Ball, Medium Firm Knotout, Lacrosse Ball
Standalone or combinable with other programs?

Standalone or Combinable?

  • Standalone Program

Standalone or Combinable?

  • Standalone program or can be combined with other programs

Standalone or Combinable?

  • Standalone program or can be combined with other programs

Standalone or Combinable?

  • Standalone program or can be combined with other programs
Upper Body Program
Bulletproof Your Back
Strength Foundations
The Posture Fix