BOSX by Bowens Human Performance

Clean Burn: Alpha Block A is a 6-week performance reset designed to help you burn fat, realign your body, and restore functional strength—without beating yourself into the ground. This isn’t a random workout plan. You’ll train 3x per week using fascia-driven protocols that activate your core, unlock your hips, and rewire how your body moves and recovers.Built from the same BOSX system used by elite athletes and tactical performers, this program uses spiral strength, gait control, and nervous system awareness to help you shed weight, drop inches, and feel in control of your body again. Whether you’re coming off injury, stuck in a plateau, or just ready for a true reset—this is your foundation phase. It’s time to move better, feel lighter, and ignite lasting change from the inside out.✅ What You Get📅 6-Week Training Plan (Alpha Block A)🧠 3 Fascia-Based Workouts/Week (18 total sessions)🧩 Structured A/B/C Block Format to guide you step-by-step🌀 Spiral Strength & Core Activation drills embedded in every session🧍‍♂️ Posture & Alignment Reset using BOSX screw system principles📥 Delivered via Bridge App — mobile-friendly and easy to follow✉️ Ongoing Conditioning Guidance via Email (you’ll get it weekly)

RLS: FOUNDATION RESET6-Week Strength Rebuild (Gym Required)If you’ve trained before but feel stuck, inconsistent, or beat up, this is your reset.RLS: Foundation Reset is a 6-week, gym-based program designed to restore joint control, clean up movement patterns, and rebuild baseline strength without grinding your body down.You train 3 days per week using a fixed structure that emphasizes:• Squat and hinge mechanics• Balanced press and pull work• Single-leg stability• Core control• Low-impact conditioningThere are no max attempts.No random volume.No chaotic programming.Each week builds progressively so strength becomes repeatable — not temporary.This program is ideal for:• Lifters over 30• Anyone restarting after inconsistency• Athletes coming off time away• People who feel tight, unstable, or plateauedBy the end of 6 weeks, you should feel:• More stable under load• Cleaner in your squat and hinge• Stronger without joint irritation• Ready to move into higher intensity workThis is not a beginner workout.It’s the structural base serious training requires.6 weeks.3 days per week.Gym access required.Stop starting over.

RLS: FemHealth — Structural Reset17‑Week Sequenced Performance TrackOne‑Time Program | Group AssignmentThis program is designed for women who want better body composition, stronger movement, and long‑term consistency—without chasing extremes or burning their system down.The Female Health Lane applies Route Load Sequencing to rebuild strength, manage fatigue, and improve body composition while respecting hormonal cycles, recovery capacity, and real‑life stress.This is not a transformation challenge.It’s a structured performance track.What This Program IsThe Female Health Lane is a 17‑week sequenced training route designed to:Rebuild foundational strengthImprove movement quality and joint controlSupport fat loss without aggressive restrictionEstablish repeatable training habits that lastTraining is delivered 3 days per week, using progressive load applied in a deliberate order so adaptation occurs without chronic fatigue or breakdown.Every phase builds on the previous one.No randomness.No shock tactics.No constant resets.How the Sequence Is StructuredEach session follows a consistent structure:Warm‑Up — Restore positioning, breathing, and readinessStrength Work — Structured lifts applied with controlled progressionCool‑Down — Recovery work to support tissue health and nervous system balanceThe program progresses through four defined phases.PhasePurpose# of weeks# of daysStructural Base & CapacityEstablish movement control and joint stabilityIntroduce manageable loadImprove baseline work capacity and energy balanceFocus: Clean execution, consistency, metabolic support53Load DevelopmentIncrease external load toleranceStrengthen legs, glutes, back, and coreReinforce symmetrical movement patternsFocus: Strength without grinding43Tissue Capacity & HypertrophyBuild lean muscle and structural resilienceImprove body composition through increased load and volume toleranceLow‑stress conditioning supports stamina without excessive fatigueFocus: Repeatable strength and shape43Output IntegrationIntegrate strength and conditioningImprove performance under fatiguePrepare the body for long‑term training or progression into other BOSX lanesFocus: Strength you can sustain43Who This Is ForThis lane is ideal for women who:Have trained before but feel inconsistent or rundownWant fat loss without extreme methodsWant structure instead of constant program switchingAre rebuilding after time away, stress, or plateausValue long‑term health and performance over short‑term hypeThis is not entry‑level general fitness.It’s structured training for women who are ready to train with intent.What You Receive17‑Week Route Load Sequenced Training Plan3 Structured Sessions Per WeekDelivered through the BridgeAthletic App (iOS & Android)Exercise demonstrations included for clarity and executionClear phase transitions so you always know what to focus onThis program serves as a Female Health Lane inside BOSX.From here, most athletes progress into:RLS Direct for ongoing strength structure, orRLS Continuum for longer‑term progressionThe goal is not endless resets—it’s forward motion.Bonus FeaturesAccess to video description of all exercises for proper form and techniqueWeekly progress check-ins to keep you motivated and on track.Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!

RLS Direct — Base Strength EntryThis is the starting point for all Direct clients.A structured 3-day per week strength program centered on:• Squat• Bench• DeadliftEach session builds positional strength, controlled load, and repeatable execution.You begin on this base template so we can establish:• True working maxes• Movement quality• Recovery capacity• Constraint awarenessFrom there, programming is adjusted monthly based on your data, execution, and goals.This is not random.This is not maximal.This is the baseline we build from.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app"Following this program increased my speed on the field and helped me earn MVP this year! Thanks, BOSX" -Emily FLearn how you'll train on the Bridge app!

LET'S GO!15-Week Strength & Power ProgressionThis is a structured 15-week training cycle built to take you from base strength to applied power.Each 60-minute session includes:• Movement Prep• Primary Strength Work• Accessory Development• Conditioning / Cool DownPhasePurpose# of weeks# of daysRLS: BASELINE CALIBRATIONPhase 1 establishes your true working strength range.43RLS: LOAD ACCUMULATIONIIncrease total volume inside your calibrated range.Strengthen connective tissue.Own full range.43RLS: INTENSIFICATIONReduce volume. Increase load.Introduce speed intent on primary lifts.44RLS: OUTPUT INTEGRATIONBlend strength with velocity.Controlled power application.Carryover to sport or real-world output.44RLS: POWER EXPRESSIONStrength-based work with speed work43Delivered Through BridgeAthleticYour program is delivered directly to your phone via the Bridge iOS or Android app.Inside the app you get:• Exercise videos and coaching cues• Prescribed loading based on your numbers• Real-time tracking and progression• Readiness check-ins to manage intensityRecommended Equipment:Dumbbells, Bench, TRX or Rings, Cable Machine, Plyo BoxReady to train? Let's get started!This is not random programming.It is sequenced progression.Join MAP: RLS CONTINUUM and build forward.

RLS Custom Training BlockA 12-week personalized training program built from the BOSX Route Load Sequencing system and delivered through Bridge.After purchase, you’ll receive an intake email with questions about your goals, training history, equipment, schedule, limitations, and current needs. Once your intake is returned, your program will be reviewed and updated within 7 days.This program starts from the BOSX RLS base structure, then gets adjusted to fit your body, training level, available equipment, and desired outcome.This is for clients who want structure, progression, and direction without guessing.What’s Included12-week Bridge training blockRLS base program accessIntake-based personalizationExercise modifications where neededSchedule and equipment adjustmentsMonthly program adjustmentBasic email support for clarificationQuarterly recurring accessBest ForClients who want a structured training plan but do not need full private coaching.This is ideal for:General strengthFat loss supportMovement qualityAthletic base buildingHip, core, and posture improvementGetting back into consistent trainingTraining with direction instead of random workoutsHow It WorksStep 1: Purchase the RLS Custom Training BlockStep 2: Receive your intake emailStep 3: Reply with your answersStep 4: Start with the RLS base programStep 5: Your customized version is updated within 7 daysStep 6: Follow the plan inside BridgeStep 7: Receive monthly adjustments as neededThis is a structured training block with personalization. It is not full-time private coaching, unlimited messaging, or daily program rewriting.