GMB – Mobility – Practical Range of Motion Training

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GMB – Mobility – Practical Range of Motion Training

Free Up Your Body to Move Easier and Perform Better in Everything You Do
woman stretching between rocks while climbing
GMB Mobility is a guided practice to increase useful range of motion throughout your body. It combines clinically backed flexibility exercises with functional movement training to help you move more freely and confidently in all your activities.

No Equipment
Clear Instruction
Train at Home
We designed GMB Mobility to work alongside your current training to improve athletic ease and performance. Or you can use it on its own to help you move better with less pain in everything you do.

$95 – Unlock Your Physical Capabilities

Or make 3 payments of $35
Click here to see bundle options
I’m really digging the GMB Mobility program!

I’ve been a longtime fan of Focused Flexibility and I’m happy to see it integrated into a new GMB program! And the fact the program can be customized to fit my schedule is a big bonus.

~ Gordon Chen, Seattle WA
Build Flexibility That Actually Helps You Move
Everyone’s got movements where they’re tight or restricted, and you’ve probably tried a few different ways to make yours easier. From basic stretches to the new functional mobility mobilizer stuff that takes longer than your actual workouts.

But if you’re reading this, chances are none of it helped as much as you wanted.

That’s why we created GMB Mobility. It’s an easy-to-follow practice to help you do the two fundamental things you need to build useful mobility:

Gain access to the ranges of motion that are holding you back, and
Integrate those ranges into actual movements so your new flexibility translates to the activities you care about.

This is the same strategy top athletes use to make sure they can easily access all the ranges their sports require. But we’ve boiled it down to a simple practice anyone can use to move better in the gym, dojo, outdoors, or wherever you do your thing.

The key is bringing together the two key elements of useful mobility: stretching and movement.
?‍♂️ Put the Motion Back in Range of Motion

If you ever got a new baseball or softball glove as a kid you probably remember stretching it every which way to try to break it in. But if you wanted it to fit your hand and work well for catching balls you had to actually use it, too. Mobility is like that. Stretching is important, but if you want it to help you move better you have to actually move, too. Here’s how it works:
Proven Flexibility Exercises to Expand Range of Motion

Clinically-backed PNF-style stretching protocol for efficient improvement

Increase flexibility and strength into and out of stretched positions

Trains your nervous system to allow greater functional range safely
Venn diagram showing the combination of accessible ranges of motion and skillful controlled movement
Make Your New ROM Useful with Functional Movement

Stretching is followed by targeted locomotion exercises in the same ranges

Teaches your body to control your new ranges of motion

Integrates ROM into practical movements for athletic performance
By thoughtfully integrating stretching and movement you develop ease in the movements that used to give you trouble like deep squats, different shoulder motions, or wherever you’ve been stiff and sore.

But for most people it’s not just one move or position. It’s a bunch of little things you get used to over time but end up sapping your performance.

That’s why GMB Mobility eases tightness throughout your body with a special emphasis on areas that support athletic performance.
Move Better Everywhere, Especially Where You Need It

Moving athletically requires every part of your body working well together, but that doesn’t mean each part contributes equally. We designed GMB Mobility with special emphasis on the areas that give you the biggest dividends in how your body performs and feels.
Full-Body Results Every Session

Woman stretching outdoors
At the core of GMB Mobility is a full-body practice for easing restrictions from your feet to your neck, so you never have to cobble together different routines to hit all the important areas.
Focused Progress Where You Need It

Woman doing CrossFit with good mobility
Each full-body session emphasizes one of the key body areas or ranges for athletic performance like your hips, shoulders, legs, or torso. So the flexibility and mobility you build translate directly to better performance.
Foundational Mobility Baked In

Man squatting down to take a photo
Your hips and spine have more impact on how you move and perform than any other part of your body. So hip and back mobility is baked in throughout the program to give you a foundation of pain-free mobility in everything you do.
This way you never have to worry about whether you’re doing the right stretches or focusing on the right area. You just log in and follow the program for that day, and you’ll get results.

But anyone who’s done flexibility work knows consistency is key. So we organized GMB Mobility in a way that keeps you moving forward and learning new things while still getting better at the important stuff, so you look forward to seeing what’s new in each session.
Cyclical Programming for Consistent Progress

We designed GMB Mobility with a cyclical structure so you’re not just doing the same few stretches day in and day out. Over the course of 42 sessions you cycle through different focus areas, looping back to revisit each one multiple times for continuous improvement with no boredom or stalling.
Ryan doing a hip stretch
Stage 1:
Foundational Mobility & Skill Acquisition

Start loosening up your whole body with focused progress in your hips and back. Incorporate with the first functional movement progressions to start moving better right away.
Ryan demonstrating a shoulder stretch
Stage 2:
Expanded Mobility & Skill Improvement

Build on your foundational mobility by cycling through legs, shoulders, and other important joints and ranges. Deepen your proficiency with basic locomotive skills and begin practicing next progressions.
Ryan demonstrating a functional movement with high mobility
Stage 3:
Performance Mobility & Skill Play

Deepen mobility in all major body areas for noticeably more ease and freedom in athletic movements. Incorporate movement play as you get freer and more controlled in your fundamental movements.
Ryan demonstrating the whole cycle again
Bonus:
Full Program Cycling

We designed GMB Mobility to be repeatable with continuous results, so whether you start it again right away or come back to it in a year, you can keep improving your athletic mobility for life.
By the end of the program your body will be freer to move with better mechanics and fuller ranges of motion, which means more power and confidence that your body can handle what you want from it.

And the whole thing lives on our intuitive online platform you can access from anywhere.
Training Designed to Work on Your Terms

You have a life with responsibilities, priorities, and stuff you enjoy. GMB Mobility adapts to the realities of your day-to-day so you can use it just as easily as a warm-up at the gym as you can on a recovery day at home—or wherever works for you.
Progress on Your Schedule

Automatically adjusts to the days and time that you have available
Give Yourself a Nudge

Set up customizable email reminders to help keep future you on track
Fits in Your Pocket

GMB Mobility works on any computer or mobile internet device so you can train wherever works best for you
No Guesswork

Each session shows you exactly what to do so you always know the best way to make progress

Join over 68,635 clients who’ve used GMB Programs to move better with less pain.

GMB Mobility expands on the same flexibility protocol from our popular (and recently retired) Focused Flexibility program. Here’s what clients have to say about it:
Jin Wa
Jin Wa
FF
Helped me get a full squat

FF helped me work into a full squat, something I’ve never been able to do, in about a month of training. The GMB programs have been the easiest for me to follow and adhere to. I also feel like I pay more attention to my body when working with GMB programs.
Simon Robinson
Simon Robinson

United Kingdom
FF
Changed the way I stretch

I didn’t really understand how to stretch before or how to breathe while stretching. Grouping of specific areas also helped a lot because I didn’t understand that before either! Also the videos are short and to the point which is great because stretching is boring enough without having to listen to someone talk about it for hours or having to fast forward to the relevant parts. I really liked the format.
Resolve Frustrating Restrictions So You Can Finally Move and Perform Your Best

Adding GMB Mobility to your routine doesn’t take much extra time, but it frees up your whole body to move with less tightness and more confidence in all your athletic and everyday activities.

$95 – Unlock Your Physical Capabilities

Or make 3 payments of $35
Click here to see bundle options

Even if you can’t start immediately, or if you need to take things slow, that’s just fine. You can start when you want, take as long as you want, and repeat the program as many times as you want. GMB Mobility is yours for life including all future updates.
GMB Mobility will help you move easier and better, guaranteed.

Give GMB Mobility an honest try. The fact is if you do the work, you will get results.

After 45 days if you’re not moving measurably, noticeably better, we don’t want your money. Send us an email, and we’ll give you a full refund that you can put towards a gym membership or a yoga mat. You can see all the details here.
Matthew Suderman
Matthew Suderman
Quebec, Canada
FF
Changed the way I stretch

Previously I was either doing dynamic stretches and static/PNF stretches separately. Now in my static/PNF stretching I always use the pattern of dynamic stretching followed by PNF as described in FF. I find the dynamic movements make the PNF less uncomfortable so it’s easier to spend more time stretching. I also think that it reduces injury because the movements make me stronger near the current limits of my flexibility.

The increased strength is difficult to measure but my kicking (tae kwon do) is much improved. The pancake stretch described in the program is one that I do nearly every day now.

Free Up Your Body to Move Easier and Perform Better in Everything You Do
woman stretching between rocks while climbing
GMB Mobility is a guided practice to increase useful range of motion throughout your body. It combines clinically backed flexibility exercises with functional movement training to help you move more freely and confidently in all your activities.

No Equipment
Clear Instruction
Train at Home
We designed GMB Mobility to work alongside your current training to improve athletic ease and performance. Or you can use it on its own to help you move better with less pain in everything you do.

$95 – Unlock Your Physical Capabilities

Or make 3 payments of $35
Click here to see bundle options
I’m really digging the GMB Mobility program!

I’ve been a longtime fan of Focused Flexibility and I’m happy to see it integrated into a new GMB program! And the fact the program can be customized to fit my schedule is a big bonus.

~ Gordon Chen, Seattle WA
Build Flexibility That Actually Helps You Move
Everyone’s got movements where they’re tight or restricted, and you’ve probably tried a few different ways to make yours easier. From basic stretches to the new functional mobility mobilizer stuff that takes longer than your actual workouts.

But if you’re reading this, chances are none of it helped as much as you wanted.

That’s why we created GMB Mobility. It’s an easy-to-follow practice to help you do the two fundamental things you need to build useful mobility:

Gain access to the ranges of motion that are holding you back, and
Integrate those ranges into actual movements so your new flexibility translates to the activities you care about.

This is the same strategy top athletes use to make sure they can easily access all the ranges their sports require. But we’ve boiled it down to a simple practice anyone can use to move better in the gym, dojo, outdoors, or wherever you do your thing.

The key is bringing together the two key elements of useful mobility: stretching and movement.
?‍♂️ Put the Motion Back in Range of Motion

If you ever got a new baseball or softball glove as a kid you probably remember stretching it every which way to try to break it in. But if you wanted it to fit your hand and work well for catching balls you had to actually use it, too. Mobility is like that. Stretching is important, but if you want it to help you move better you have to actually move, too. Here’s how it works:
Proven Flexibility Exercises to Expand Range of Motion

Clinically-backed PNF-style stretching protocol for efficient improvement

Increase flexibility and strength into and out of stretched positions

Trains your nervous system to allow greater functional range safely
Venn diagram showing the combination of accessible ranges of motion and skillful controlled movement
Make Your New ROM Useful with Functional Movement

Stretching is followed by targeted locomotion exercises in the same ranges

Teaches your body to control your new ranges of motion

Integrates ROM into practical movements for athletic performance
By thoughtfully integrating stretching and movement you develop ease in the movements that used to give you trouble like deep squats, different shoulder motions, or wherever you’ve been stiff and sore.

But for most people it’s not just one move or position. It’s a bunch of little things you get used to over time but end up sapping your performance.

That’s why GMB Mobility eases tightness throughout your body with a special emphasis on areas that support athletic performance.
Move Better Everywhere, Especially Where You Need It

Moving athletically requires every part of your body working well together, but that doesn’t mean each part contributes equally. We designed GMB Mobility with special emphasis on the areas that give you the biggest dividends in how your body performs and feels.
Full-Body Results Every Session

Woman stretching outdoors
At the core of GMB Mobility is a full-body practice for easing restrictions from your feet to your neck, so you never have to cobble together different routines to hit all the important areas.
Focused Progress Where You Need It

Woman doing CrossFit with good mobility
Each full-body session emphasizes one of the key body areas or ranges for athletic performance like your hips, shoulders, legs, or torso. So the flexibility and mobility you build translate directly to better performance.
Foundational Mobility Baked In

Man squatting down to take a photo
Your hips and spine have more impact on how you move and perform than any other part of your body. So hip and back mobility is baked in throughout the program to give you a foundation of pain-free mobility in everything you do.
This way you never have to worry about whether you’re doing the right stretches or focusing on the right area. You just log in and follow the program for that day, and you’ll get results.

But anyone who’s done flexibility work knows consistency is key. So we organized GMB Mobility in a way that keeps you moving forward and learning new things while still getting better at the important stuff, so you look forward to seeing what’s new in each session.
Cyclical Programming for Consistent Progress

We designed GMB Mobility with a cyclical structure so you’re not just doing the same few stretches day in and day out. Over the course of 42 sessions you cycle through different focus areas, looping back to revisit each one multiple times for continuous improvement with no boredom or stalling.
Ryan doing a hip stretch
Stage 1:
Foundational Mobility & Skill Acquisition

Start loosening up your whole body with focused progress in your hips and back. Incorporate with the first functional movement progressions to start moving better right away.
Ryan demonstrating a shoulder stretch
Stage 2:
Expanded Mobility & Skill Improvement

Build on your foundational mobility by cycling through legs, shoulders, and other important joints and ranges. Deepen your proficiency with basic locomotive skills and begin practicing next progressions.
Ryan demonstrating a functional movement with high mobility
Stage 3:
Performance Mobility & Skill Play

Deepen mobility in all major body areas for noticeably more ease and freedom in athletic movements. Incorporate movement play as you get freer and more controlled in your fundamental movements.
Ryan demonstrating the whole cycle again
Bonus:
Full Program Cycling

We designed GMB Mobility to be repeatable with continuous results, so whether you start it again right away or come back to it in a year, you can keep improving your athletic mobility for life.
By the end of the program your body will be freer to move with better mechanics and fuller ranges of motion, which means more power and confidence that your body can handle what you want from it.

And the whole thing lives on our intuitive online platform you can access from anywhere.
Training Designed to Work on Your Terms

You have a life with responsibilities, priorities, and stuff you enjoy. GMB Mobility adapts to the realities of your day-to-day so you can use it just as easily as a warm-up at the gym as you can on a recovery day at home—or wherever works for you.
Progress on Your Schedule

Automatically adjusts to the days and time that you have available
Give Yourself a Nudge

Set up customizable email reminders to help keep future you on track
Fits in Your Pocket

GMB Mobility works on any computer or mobile internet device so you can train wherever works best for you
No Guesswork

Each session shows you exactly what to do so you always know the best way to make progress

Join over 68,635 clients who’ve used GMB Programs to move better with less pain.

GMB Mobility expands on the same flexibility protocol from our popular (and recently retired) Focused Flexibility program. Here’s what clients have to say about it:
Jin Wa
Jin Wa
FF
Helped me get a full squat

FF helped me work into a full squat, something I’ve never been able to do, in about a month of training. The GMB programs have been the easiest for me to follow and adhere to. I also feel like I pay more attention to my body when working with GMB programs.
Simon Robinson
Simon Robinson

United Kingdom
FF
Changed the way I stretch

I didn’t really understand how to stretch before or how to breathe while stretching. Grouping of specific areas also helped a lot because I didn’t understand that before either! Also the videos are short and to the point which is great because stretching is boring enough without having to listen to someone talk about it for hours or having to fast forward to the relevant parts. I really liked the format.
Resolve Frustrating Restrictions So You Can Finally Move and Perform Your Best

Adding GMB Mobility to your routine doesn’t take much extra time, but it frees up your whole body to move with less tightness and more confidence in all your athletic and everyday activities.

$95 – Unlock Your Physical Capabilities

Or make 3 payments of $35
Click here to see bundle options

Even if you can’t start immediately, or if you need to take things slow, that’s just fine. You can start when you want, take as long as you want, and repeat the program as many times as you want. GMB Mobility is yours for life including all future updates.
GMB Mobility will help you move easier and better, guaranteed.

Give GMB Mobility an honest try. The fact is if you do the work, you will get results.

After 45 days if you’re not moving measurably, noticeably better, we don’t want your money. Send us an email, and we’ll give you a full refund that you can put towards a gym membership or a yoga mat. You can see all the details here.
Matthew Suderman
Matthew Suderman
Quebec, Canada
FF
Changed the way I stretch

Previously I was either doing dynamic stretches and static/PNF stretches separately. Now in my static/PNF stretching I always use the pattern of dynamic stretching followed by PNF as described in FF. I find the dynamic movements make the PNF less uncomfortable so it’s easier to spend more time stretching. I also think that it reduces injury because the movements make me stronger near the current limits of my flexibility.

The increased strength is difficult to measure but my kicking (tae kwon do) is much improved. The pancake stretch described in the program is one that I do nearly every day now.
Will this work with my BJJ / CrossFit / running / surfing / etc?

Fo sho! GMB Mobility is a general mobility program, so it’s not specifically tailored for any sport, but we’ve selected exercises that will open your hips and shoulders, release tension in the back, free up rotation around your core, etc. It’s a great complement to your regular training, and the flexible scheduling makes it very easy to fit into your schedule.
How long does this take?

We recommend 30 minutes, at least three times per week. But if you can only fit in 15 minutes some days that’s totally fine. The program will adapt to the time you have.
Can I do this if I’m overweight?

Most likely. If you are very overweight and unable to stand/sit from the floor without assistance, you may need to focus on weight reduction first. Otherwise, weight should not be a major issue. If you try the program and ever find that a particular exercise is difficult or painful, our support team will be happy to help you find a way to make it work.
Can I do this if I’m out of shape?

Yup. This is not a workout. You might find yourself sweating a bit or breathing a bit heavier than usual, but as a general rule, this work doesn’t requires a great deal of strength or endurance.

Of course, if you’re completely out of shape we do encourage you to work on that, and we’ll do whatever we can to help. But there’s no minimum fitness prerequisites for Mobility.
How is this different from Elements?

Elements uses 3 core movement patterns to systematically help you build a foundation of strength, flexibility, and motor control. GMB Mobility uses proven flexibility exercises and functional movements, including some you’d recognize from Elements, to help you build functional range of motion.
What happens after I finish the program?

We’ll hold hands and sing Kumbaya. Just kidding. Since you get lifetime access, many people opt to repeat it again immediately. You’ll know what’s right for you when the time comes.
Will this cure my back pain?

That’s really hard to say. Lots of things can cause back pain, many of them requiring medical attention.

Get GMB – Mobility – Practical Range of Motion Training download

What we can promise is that you will ease restrictions, improve joint integrity, and build your kinesthetic awareness and control in the underlying structures where dysfunction can sometimes lead to back pain. In other words, we’re striking at a few of the root causes of some types of back pain.

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