Rotational awareness
Learn to generate force through efficient movement of your spine, hips & shoulders in sync.
What is flownetiXs?
flownetiXs is a whole-body movement method that trains how your body works as one connected system, not isolated muscles. It focuses on fascial patterning, rotational loading, and multiplanar coordination to improve your underlying architecture of performance – how efficiently your body creates, stores, and releases energy. Combined with our STIXITS micro-loading tools, it builds balance, stability, mobility, and strength in one smooth, natural training experience.
Movement is essential
Three-dimensional movement is how sport really happens. You never just move in a straight line – you accelerate, decelerate, rotate, cut, and absorb forces from different angles at once. Training in 3D patterns teaches fascia, muscles, and joints to share load across the whole system, so you create, store, and release energy more efficiently instead of overloading single structures.
For athletes, that means cleaner mechanics under pressure, more stable joints in chaotic situations, and better power transfer into sprints, direction changes, and rotational actions. The flownetiXs movement world harnessed by the STIXITS training tools, make this easy to train: every swing combines rotation, elastic loading, and multiplanar movement, so small changes in amplitude, tempo, and direction constantly challenge balance and coordination and mirror real sport demands.
Our core principles
Elastic energy transfer
Store. Release. Repeat. Use the body’s fascial springs, not brute force.
Flow & rhythm
Orchestrate your movement. Less tension. More economy.
Multi-planar control
Re-own sagittal, frontal & transverse plane.
Why it matters
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Stability
Structural stability is the foundation for strong, controlled movement. Training the deep core and fascia reduces joint stress, prevents injuries, and builds long-term resilience.
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Joint Mobility with STIXITS
STIXITS train hips and shoulders through multidirectional patterns, improving posture, reducing stiffness, and giving you pain-free, athletic motion.
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Health & Vitality
Flow-based training boosts circulation, heart health, and full-body elasticity while protecting your joints. Move dynamically to fuel long-term energy and reduce stress.
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Cognition
Alternating, unilateral patterns sharpen coordination, focus, reaction speed, and neuromuscular intelligence. STIXITS strengthen not just muscles – but the entire mind-body system.
FAQ's:
We recommend that you start of slow. You might be strong but are you really stable?
In swinging even the smallest weights potentiate themselfes up to 15x times.
Thats why we propose you start of with our set of 1k & 2k STIXITS and maybe add in the Orange EXIT. Once you start learning the movements and getting a sense for the fluidity of the weights, you can jump into higher weights and bigger levers.
Traditional training focuses mostly on isolated muscles and linear movements.
flownetiXs trains the entire body as a connected system — using rotation, multi-planar motion, elastic recoil, and auto-stabilization.
This creates strength that transfers into real-world movement, sport, and daily life.
You don’t just get stronger — you move better, with more fluidity, coordination, and resilience.
Yes. flownetiXs is designed for every body, whether new to training or highly trained.
We teach simple foundational patterns first, then build progressively into more dynamic movement.
The STIXITS & EXITS respond to your intensity — you can start slow and increase speed/resistance as you grow.
It’s intuitive, safe, and naturally self-limiting.
Yes — STIXITS + EXITS were designed to go anywhere.
They are waterproof, weather-resistant, lightweight, and modular, so you can train at home, in the gym, in the park, or while traveling.
No setup, no anchor points required.
Your entire gym fits in your backpack.
Most people notice improved coordination, core engagement, and mobility within the first few sessions.
After a few weeks, rotational power, posture, and movement efficiency become noticeably better.
Long-term training builds resilience, durable joints, and full-body strength.
You’ll move more naturally, powerfully, and pain-free.
Absolutely — flownetiXs integrates perfectly into HYROX, CrossFit, martial arts, running, cycling, tennis, golf, and more.
Rotational + anti-rotational training fills the gaps most linear programs leave behind.
It boosts transfer into real sport: more stability, speed, elasticity, and coordination.
Use it for warm-ups, accessory training, conditioning, or full sessions.
The History of flownetiXs
During the COVID-19 pandemic, when gyms closed, Ralph saw the need to rethink training and dove deep into the true nature of human movement. flownetiXs emerged first — a principles-driven movement method. To express it physically, STIXITS were invented, inspired by the first tool humans used for real force creation: the stick for hunting — accelerated through full-body rotation.