Looking for a relationship that doesn’t weigh you down? 💘
This Valentine’s Day, we’re shouting out our favorite piece of equipment: The Belt Squat. Why do we love it?
1️⃣Unlike a barbell that puts compressive force on your spine, the belt squat offers traction by pulling on you from the hips. In that way, it decompresses the spine.
2️⃣It helps you find your balance, making it the perfect partner for beginners learning the technique or even advanced lifters looking to perfect their form.
3️⃣It’s there for you during the hard times: If you’re dealing with a back injury, it lets you keep the intensity high on your legs without stressing your back.
Stop settling for exercises that hurt you. Come find better ones at Flex Fitness. DM for a free session with us!
Flex Fitness
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We train people to perform better and look good doing it! Our clients make transformations that go beyond just the body.
📍Nassau, BAH
Flex Fitness is your go to base for Performance Training in The Bahamas. We’re committed to helping athletes dominate their sport and achieve their greatest goals. Even if you're not an athlete, we offer private training for anyone who's looking to get stronger, move better, and feel their best—no matter your starting point. With expert coaches, research-based training, and a culture of excellence
Results aren’t accidental🛠️
A quick look inside today’s program:
1️⃣ Pull Power: Chin-up holds + Med Ball Slams.
2️⃣ Torso Rigidity and Control: Body Saws + Bird Dog Rows.
Today’s your last chance to sign up for the 10 week Champ Camp and save $325 on training!
Link to register in bio 🔗
22/01/2026
Want to move more water? It starts with moving your joints. 🏊♂️💨
Range of motion = Power. If you’re tight through the shoulders, lats and t-spine, you’re leaving speed on the table.
Swipe for 3 essential mobility drills every swimmer should be doing before they hit the deck.
Save this for your next pre-pool warmup! 📌
D1 SECRETS: WHY THE POOL ISN’T ENOUGH
A snippet from our live call with Ayrton, speaking about the improvements he gained training with Coach Lex.
The full live can still be viewed on our page.
Adding bands to hack strength⚡️
Ever notice how a squat feels 10x harder at the bottom than the top? That’s because your leverage improves as you stand up.
Standard weights don’t change, but your strength does. 📈
Adding bands allows us to disrupt normal physics to challenge the body even more. Here we have about 120lbs of total band tension being added to the top of the lift, and closer to half that at the bottom.
By using accommodating resistance (band tension), the weight actually gets heavier as you get to where you’re normally stronger in the rep.
The result - you have to fight for the finish on every single rep, putting the muscles in total overdrive.
Give this a try if you’re trying to break through a plateau, and for expert help, send us a DM or come visit us.
Do this for more explosive flip turns 💥
Here’s one plyometric exercise we’re using with our swimmers to make them more explosive off the wall 🧨
The 2 biggest opportunities for cutting time are off the blocks and off the wall - this improves both! ⏱️✂️
Club swimmers, start lifting earlier! 🏋🏽♂️
Collegiate swimmer Tristin, who successfully transitioned from the club level in the Bahamas 🇧🇸 speaks about the role strength training plays in making him swim stronger, and why swimmers need to start incorporating it into their schedule sooner.
If you have similar aspirations and don’t want to cut any corners, send us a DM to get set up with a free assessment. 👨🏽💻
We’ll make sure you’re training optimally for performance and not just bodybuilding — avoiding any unnecessary injuries while we’re at it.
You can also click the link in our bio to sign up for our 10 Week Champ Camp that begins Jan 26, if you’re looking to dive right in! 🥇🏊🏼♂️
12/01/2026
10 Weeks. 30 Sessions. Zero Excuses.
The CHAMP CAMP is officially open for registration! We’re taking 12 serious swimmers and putting them through an elite-level dryland training program designed for one thing: SPEED
This program is designed to support swimmers preparing for the Carifta Championships or who are looking to seize their spot in the “Last Chance Meet”. Even if you’re not eying Carifta this year, why wouldn’t you train like it?
Included in this program:
✅ 30 Coach Led Training Sessions
✅ Swim Specific Programming
✅ Championship Prep (“Taper”)
✅ Performance Nutrition Manual
✅ Performance Mobility Manual
✅ World Class Coaching
💰 SAVE $100 by locking in the Early Bird rate before Jan 18, 2026
📍 Location: 27 Chesapeake Road
Ready to dominate?! 🔗 Tap the link in our bio to secure your spot!
11/01/2026
Before he was a collegiate standout at Henderson State University, Tristin Ferguson was right where many of you are now—preparing for Carifta and looking for that extra edge. 🇧🇸💪
The “After” photo isn’t just about looking stronger; it’s about the difference in his ability to apply greater power and strength into his techniques, and the movement competency that allowed him to more smoothly transition into a US Collegiate program without missing a beat.
In the Bahamas, we often overlook the dryland side of the sport. Tristin didn’t.
I’m jumping on a call with Tristin today at 3:00 PM to talk about:
✅ The “culture shock” of the college weight room.
✅ Why he didn’t feel “heavy” in the water after gaining strength.
✅ His advice for the next generation of Bahamian swimmers.
The Carifta Games are less than 3 months away, but the work starts now. My 10-week champ camp begins in 14 days (Jan 25th) to get you peaked and ready for that podium in Martinique. I’m opening 12 spots for athletes ready to give it their all.
👇 Drop a “🏊♂️” in the comments if you want the Early Bird details sent to your DMs.
26/10/2025
Huge congrats to our Flex Fitness athletes on crushing their first meet of the season at the 2025 Alpha Aquatics Fall Invitational!
The PBs above are a testament to the hard work they put in during the offseason. This is just the beginning—can’t wait to see the real results show up when it’s time to peak when it matters most!
In the meantime they’ll be continuing to build up the meters in the pool, sharpening up outside it, and fighting to beat themselves everyday.
Much more to come! 💪
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#27 Chesapeake Road
Nassau