Flow- Performance

ONLINE COACHING + PROGRAMMING

Flow Performance was created because we believe great coaching shouldn't be limited by location or your schedule.

We know that for many people, getting to the gym or attending classes consistently isn't always possible. Work, family, travel and everyday life can make regular attendance difficult, but that doesn't mean you should miss out on the guidance, structure and support that help you progress.

Flow Performance brings our coaching and programming to you. Whether you're training for: CrossFit, HYROX, endurance events, in your garage or simply looking for expert programming and accountability. You'll experience the same level of care, communication and attention to detail that defines our coaching at Forest Flow. With a chance to chose your coach between Oakley and Sean, they will be there for you every step of the way.

Our goal is simple: to help you train with purpose, build confidence and achieve lasting results—wherever you are.

Start Your Journey Today- Enquire Now

Flow Performance

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Programming | Weakness Work

Target your biggest weakness without changing your current training routine.

Our Weakness Work programmes are designed to complement your existing training, with two 30 minute focused sessions each week that fit around your classes or workouts. Each programme follows one of our proven training blocks and focuses on developing a specific area of your choice:

  • Olympic Weightlifting (A structured 6 week cycle developing the main olympic lifts)

  • Strength (Back squat, Strict Press + Deadlift, a cycle to improve these three movements that will have carry over to everything else that you do in the gym)

  • Gymnastics (Improve your gymnastic pulling + pressing strength through these weekly gymnastic endurance sessions)

These programmes are not individually tailored, but are built using the same methods we use with our athletes. You'll be able to log your scores, track your progress and see measurable improvements over time.

Perfect for: Athletes who want quality programming at an affordable price.

£15.00 every month
Programming + Coaching (Personalized and Coach)

Individual Weakness Coaching

Take your improvement to the next level with the support of your own coach.

Alongside your current training or gym classes, one of our coaches will programme two completely personalised sessions each week, designed around your goals, strengths and weaknesses. When signing up you have the option to work with either coaches Oaks or Sean, the choice is yours.

Your coach will provide ongoing guidance, accountability and adjustments to help you make consistent progress while continuing to enjoy your usual training.

Perfect for: People who already love their current gym or classes but want expert coaching to improve specific areas of performance.

*Please note there is a discount for anyone holding a flow membership of 20% - Please contact Oaks or send an email to redeem the discount.

£90.00 every month
1-1 Coaching (Fully Tailored to You)

Fully Tailored Coaching

Our most comprehensive coaching service.

Following an initial consultation, you'll be paired with a dedicated coach of your choice (Oaks or Sean) who will build a training plan around your lifestyle, experience and goals.

Your programme will include:

  • A fully personalised weekly training plan

  • Guidance on training frequency and recovery

  • Recommendations on which gym classes to attend (where appropriate)

  • Individual strength, conditioning and skill programming

  • Rest days and recovery planning

  • Ongoing communication, feedback and programme adjustments

  • Performance tracking and accountability

Everything is designed specifically for you, ensuring every session has a purpose and moves you closer to your goals.

Perfect for: Athletes who want a complete coaching experience with expert guidance every step of the way.

*Please note there is a discount for anyone holding a flow membership of 20% - Please contact Oaks or send an email to redeem the discount.

£120.00 every month

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