NeuroFlex: 5-Week Neuromuscular Coordination Program
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
5-Week
Days Per Week
5 Days/week
Time Per Workout
20–30 minutes
Equipment Required
Balance Ball, Cones, Mat
Target Gender
Other
Sharpen your coordination, reflexes, and balance with precise neuromuscular training.
NeuroFlex is upgraded to challenge proprioception, reaction speed, and multi-limb coordination through structured balance drills, eye-tracking mechanics, and full-body control exercises. Ideal for athletes, rehab clients, and movement optimization — this program strengthens the brain-body connection for better control, posture, and agility in sport and life.
Balance + Core Stabilization
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Plank Leg Lift | 3 | 12-15 |
| 5 Dot drills agility exercise | 3 | 30 seconds |
| seated back extension | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| side plank rotation | 3 | 20 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Lying Upper Body Rotation | 3 | 10-12 |
Eye-Tracking & Reaction Focus
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Plank | 3 | 1 |
| Kneeling T Spine Rotation | 3 | 10 |
| Superman exercise | 3 | 12-15 |
| Flutter Kicks | 3 | 20 |
| Superman exercise | 3 | 12-15 |
| Russian Twist | 3 | 20 |
| Supine Spinal Twist | 3 | 15-30 sec |
| step up single leg balance bicep curl | 3 | 15 |
Multi-Planar Control & Flow
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Bird Dog | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Supine Spinal Twist | 3 | 15-30 sec |
| Side Plank Knee to Elbow | 3 | 12 |
| Standing Reach Up Back rotation Stretch | 3 | 15-30 sec |
Reaction + Coordination
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Elbow To Knee Twists | 3 | 20-30 twists |
| Superman exercise | 3 | 30 sec |
| Lateral Speed Step | 3 | 10-15 per leg |
| Plank Knee to Elbow | 3 | 15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Kneeling T Spine Rotation | 3 | 10 |
Integrated Challenge Day
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| 5 Dot drills agility exercise | 3 | 30 seconds |
| Rolling Like a Ball crab | 3 | 10-15 |
| Superman exercise | 3 | 12-15 |
| Side Plank Oblique Crunch | 3 | 15 |
| seated back extension | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
