M3 Online Programs
Flexibility training for adults that actually works
The Modern Methods of Mobility have been specifically curated to build flexibility for adults of all capabilities and experience – for those who can’t yet touch their toes, to contortionists touching their toes…to their head!
If other approaches haven’t loosened you up – we believe the solutions are here.
Have you been trying to get more flexible on your own time with youtube follow-alongs, 30 day challenges, yoga flows, or static stretching in front of the TV and just not seeing the progress you want? You might just need a different approach! And our online program format lets you do so on your own time.
Our M3 Online Flexibility Programs are one-time purchase complete packages with video tutorials, lectures, written reference material, self assessment modules, and progressive program templates. It’s all the knowledge and resources you’ll need to autonomously train towards your flexibility goals.
New to the Modern Methods of Mobility? Flexibility Foundations is the best introduction to the M3 system and our approach to range of motion development.
This set of programs will improve your everyday mobility, fill in common gaps and weaknesses in your ranges of motion. And along the way you’ll learn the methods for achieving extraordinary flexibility.
Unlike other general online mobility programs, Flexibility Foundations isn’t full of rudimentary regressions, but is a collection of novel techniques that can enhance your own training, as well as filling any gaps in your basics. So whether you’re new to physical training or you’re quite active, pretty bendy, or a more advanced practitioner – these programs will improve your mobility.
Our Shapes programs are for those who want to achieve the particular ranges of motion associated with being flexible. Our Shapes programs are:
Front Splits – Demanding both hip flexion and extension makes this shape elusive for many. Our program finds your weak links keeping you from the flat front split.
Side Splits – Whether you’re just starting to work this range or stuck just a few inches from touching the floor, this program will get you to the ground!
Pancake & Pike – yes it’s a 2-in-1! There’s a reason why you see the pancake trained across fitness disciplines like gymnastics, yoga, and handbalancing. It’s both practical and aesthetic, and as such is one of the biggest bang for your buck flexibility shapes.
Bridge – One of oldest documented expressions of flexibility gets the most comprehensive programs online to build your best bridge.
Our Goals programs cover classic movements from a variety of disciplines. These functional expressions of mobility carry over to both daily living and athletic endeavors. Our 3 goals programs are:
Forward Fold – Touching your toes is a quintessential display of flexibility. This focused program improves this practical hinging pattern with quick, efficient training sessions.
Squat – The full ATG squat is useful both in and outside of the weight room. Improving this range unlocks an ancestral resting position, improves Olympic lifts, and improves overall knee health.
Head-to-Toe – This impressive feat with your feet comes from the world of traditional martial arts. Training towards this ultimate display of hamstring flexibility yields incredible, lasting ROM developments even if you never intend to kick something overhead.
Improve Your Practical, Everyday Mobility
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. Our two foundational programs, Flexibility Foundations Upper Body and Lower Body, can be trained together or separately to improve your joint capacity and general range of motion.
Flatten Your Pancake
Get two programs for the price of one! Our Pancake program was written to be so comprehensive, we ended up writing a whole seated Pike program into it!
There’s a reason why you see the pancake trained across fitness disciplines like gymnastics, yoga, and handbalancing. It’s both practical and aesthetic, and as such is one of the biggest bang for your buck flexibility shapes. So whether you’re seeking an easier straddle press to handstand or just want to lounge comfortably on the floor – the Pancake (and Pike) programs will address your sticking points in this deceptively simple shape.
Get The Splits
Get all the tools you’ll need to address your individual sticking points and follow progressive programming to unlock both your front and side splits – regardless of your age or athletic history. So whether it’s your first time seriously stretching, or you’re just a couple inches away from the ground, these programs will systematically increase your split depth.
Build Your Best Bridge
The bridge, known as the ‘wheel pose’ in yoga, is one of the oldest documented expressions of flexibility. We deconstruct it into parts: shoulder, back, and hip mobility. Then we recombine them into your best bridge. We’re confident this is the most comprehensive bridge program on the internet – so regardless of your level you’ll have all the tools you need to build your best bridge!
Touch Your Toes
Shake off that self-limiting label of being ‘inflexible’ – learn the methods that actually build mobility for adults. Our Forward Fold program introduces a variety of novel range-of-motion development techniques that can get anyone to touch their toes and go beyond…to palms-to-ground…and even wrists-past-toes!
New – Drop into a Full, Deep Squat
The full squat has a multitude of benefits from longevity to athletic potential. And our M3 Squat program systematically targets every sticking point keeping you from achieving your full squat depth.
For those who weightlift, we’ve created an optional add-on to the Squat program for improving shoulder mobility for the overhead barbell squat!
Get The Fabled Head-to-Toe
Get All Our Programs
Want a full library of flexibility training? We’ve bundled all our programs together at a steep discount. Build your practical, everyday mobility through learning our methods, then apply it to the timeless feats of flexibility with our entire M3 Syllabus. Our All Programs Bundle includes every online program we have released – giving you all the tools to become truly flexible and mobile.
Why Online Programs?
The Modern Methods of Mobility have previously only been available exclusively in our international, in-person seminars, or bespoke online coaching – but with the M3 Online Programs you’ll be able to access this material on your computer or phone, learn the theory and practice in your own space, to achieve extraordinary flexibility results.
While Emmet has put out tons of free material regarding flexibility training through his YouTube Channel, his podcasts the Handstandcast and Bendability, articles and training routines on his website and speaking at international conferences, the full M3 online syllabus will tie all of this information together in a comprehensive and practical manner.
However, if you are looking for a more tailored experience with form critiques and feedback, we do still offer Online Coaching for those with specific goals not met by our programs.
An Unparalleled Flexibility Resource
After years of research and experimentation, and using the system with his students and clients, Emmet has now formalised the M3 system through our Online Programs in a way that makes it applicable to anyone wanting to achieve extraordinary flexibility, and to those that want to use these methods with their own clients.
Starting as a collection of highly effective methodologies for developing flexibility, it continues to evolve to include both cutting edge and ancient flexibility techniques, nothing is disregarded as long as it works. In this same spirit, the Modern Methods of Mobility online Modules will give insights into both the theory and application of the system, achieving safe and efficient flexibility results with people of all ages and training backgrounds. This is why all the Online Programs contain extensive theory and practical application chapters – so you can not just improve your flexibility in practice, but also understand how you did it.
