SAMPLE FLOW
A sample Lagree flow, written out
5 moves, 11 timed sets, 6:55 in total. This is the example flow used as the starter flow in a new Nothing But Flows account, shown here as plain text so you can read how a plan is recorded.
The interactive sample opens in your browser without an account.
The sequence
| # | Move | Side | Springs | Timed sets | Time | Coaching cue |
|---|---|---|---|---|---|---|
| 1 | BearPlank Series | — | Y1 |
| 2:00 | Open on something everyone can hold. Cue ribs down, hips level. |
| 2 | Side Lying Leg PressLower Body | Right | R1 + Y1 |
| 1:15 | Stack the hips. Slow on the way in. |
| 3 | Side Lying Leg PressLower Body | Left | R1 + Y1 |
| 1:15 | Match the timing you gave the right side. |
| 4 | Chest PressUpper Body | — | R2 |
| 1:15 | — |
| 5 | Kneeling Torso TwistObliques | — | Y1 |
| 1:10 | Finish here — long exhale on the twist. |
| Total planned time | 6:55 | |||||
How to read a flow
- Move
- The move’s name and its category. This example uses 4 categories: Plank Series, Lower Body, Upper Body, Obliques.
- Side
- Left, right, or center when a move is sided. The same move appears twice here, once for each side.
- Springs
- Free text. The app stores exactly what you type, so write the load the way you and your studio note it.
- Timed sets
- Each set has a range, an optional variation, and a duration in seconds. A move’s time is the sum of its sets.
- Coaching cue
- Your own note for the move. 4 of the 5 moves here have one.
- Total
- The app adds up every set. It does not include time between moves.
Try it with your own plan
Open the interactive sample to see the same flow in the read-only viewer. If you create an account, this example is the starter flow in your list; you can edit it, duplicate it, or delete it and build your own.
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