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Flexibility Foundations2023-08-06T12:47:15+01:00

Go from Stiff to Supple

Our two Flexibility Foundations programs focus on improving your practical, everyday mobility – packaged together for full body training. If other practices and methods haven’t loosened you up – we believe the solutions are here.

The Complete Flexibility Foundations Bundle

Save more than 20% on FF Upper Body and FF Lower Body programs together.

  • 2 full online programs

  • 12-18 months of programming

  • 58 video tutorials & 14 lectures

  • 11 Chapters of written reference material

  • 5 Self assessment modules

  • 17 program templates

369Add to cart

Flexibility Foundations
at a Glance

Save more than 20% on FF Upper Body and FF Lower Body programs together.

  • 2 full online programs

  • 12-18 months of programming

  • 58 video tutorials & 14 lectures

  • 11 Chapters of written reference material

  • 5 Self assessment modules

  • 17 program templates

369Add to cart

Lay the groundwork for a more flexible you!

Full Body Mobility

Build whole body flexibility with our two foundational programs. Learn the methods behind effective flexibility development through a variety of techniques that you may not be familiar with  – designed to carry-over into exercise, sports, and daily life.

Flexibility Foundations
Upper Body

Free up your spine, shoulders and wrists with Flexibility Foundations – Upper Body.  Using the M3 System, we blend a variety of conditioning modalities to expand your spinal flexion, strengthen muscle and soft tissue in your shoulders and elbows and rid you of niggles in your forearms.

Flexibility Foundations
Lower Body

Loosen up your hips, knees, and ankles with Flexibility Foundations – Lower Body.  Using novel stimulus and unique methods, the M3 system will lengthen your hamstrings, open your hip flexors, release your calves, and condition your ankles.

Not Just for Beginners

Build strong ‘foundations’ for advanced flexibility training.  Unlike other online programs, Flexibility Foundations not only frees up restrictions within daily tasks, but also teaches methods used to achieve extraordinary feats of flexibility.

So even if you’re quite active, pretty bendy, or a more advanced practitioner – these programs contain a variety of novel techniques that can enhance your own training, as well as filling any gaps in your basics.

What You’ll Train

Between the two Flexibility Foundations programs, you’ll mobilize every major joint in your body, free up sticking points in your flexibility, and gain nuanced control of your core and limbs.

  • 3 upper body warm-ups

  • 9 movements for the spine

  • 12 shoulder, chest, and neck exercises

  • 5 wrist conditioning drills

  • 1 full lower body warm-up

  • 8 mobilizations for the hips

  • 9 hinging movements

  • 4 hip and back extension drills

  • 7 ankle exercises

  • 14 lectures discussing nuances of the programs

  • 11 chapters of theory and practical application of the program material

  • 5 self assessment modules to benchmark your progress

Lay the Groundwork for a More Flexible You

What You Get

The Complete Flexibility Foundations Bundle grants you access to both the Flexibility Foundations – Upper Body and Flexibility Foundations – Lower Body online programs.  Unlike other online programs, which often end up being just a few YouTube videos or a DIY Excel Spreadsheet – with M3 you get desktop and mobile optimized online programs with video tutorials, lectures and written reference material.  And for ease of access at the gym, you can download interactive PDFs of the training templates which link to the online exercise library videos.

What Makes M3 Different?

The M3 System avoids the dogma of other training methods by taking bigger picture view of flexibility development and reconciling all the conflicting information about correct flexibility training. It focuses on finding what works for the person doing the training versus having a one size fits all approach. We believe strongly that anybody can develop exceptional flexibility with the right combination of correct methods and consistent training.

You can learn more about the philosophy and nuances of the Modern Methods of Mobility here:


  • One-time purchase

  • Lifetime access

  • Free updates

Why two separate Flexibility Foundations programs?2022-07-15T19:41:39+01:00

Writing these programs with separate focuses enabled us to make deeper, more comprehensive programs than other full-body mobility online programs.  The separation also provides options for individuals who only need to address either half of their body, rather than requiring them to purchase both.  We do realize that many people will want to train both, which is why we offer them together at a discount and have written instruction on how to combine the programs.

Additionally, these programs can be trained for a lifetime.  With this in mind there will be different periods where your fitness goals will shift, which can correlate with a change of focus on upper or lower body range of motion development.  For example, if you take up ballet barre classes, the Lower Body program might feel redundant, so you can shift to training just the Upper Body program through the duration of your barre membership.

What equipment is required?2023-07-04T15:59:47+01:00

Our programs do make use of light dumbbells, dowels, exercise bands, and other equipment that is generally found in most gyms.  Open floorspace, slick floor/sliders, and soft ground/mats are also needed.  If you are training at home there are suggested modifications for exercises that use weightlifting equipment.

I have chronic pain/some nagging injuries. Can I still train the M3 programs?2023-07-12T23:49:21+01:00

There are a variety of levels within our programs assigned by the results of the program self assessments.  We recommend that you train the level you can perform without pain, which might change depending on the state of your body.  While everyone’s physical state is unique, hopefully over time you level-up through our programs and your pain becomes more manageable.  If any particular exercise causes pain, you are always welcome to modify the program by training an earlier progression or skipping it entirely.

Can I incorporate M3 Programs into my current training regiment?2023-07-12T23:49:12+01:00

Yes, we discuss how to include the M3 Programs into your current training routine. We discuss a variety of ways to accommodate busy schedules, avoiding overtraining, and keep you from compromising your other fitness goals to incorporate our programming.

Can I combine FF Upper Body and FF Lower Body?2022-07-15T19:24:20+01:00

Yes, if you purchase both programs we outline ways for you to train both of these programs simultaneously within the Program Templates section.

Are there prerequisites for M3 online programs?2022-07-15T18:30:06+01:00

Nope, these programs are for anyone looking to become more mobile! All exercises in our programs are scalable to individual capabilities.

Build Your Mobility!

Improve your everyday mobility, fill in common gaps and weaknesses in your ranges of motion, and learn the methods for achieving extraordinary flexibility.

369Add to cart