You wake up every morning knowing your body can handle everything you wanna do with it. Instead of worrying about tightness and aches you feel excited to try things you’ve never done before.
That’s what we call physical autonomy.
Our online training programs have helped over over 0 people in 102 countries build the physical autonomy they need to live and move the way they want.
Autonomy Plus gives you our full curriculum for building athletic power, ease, and skill—plus lifetime membership in our training and nutrition communities.
All 7 GMB Programs
Feedback from Top Coaches
Lifetime Access & Free Updates
This bundle isn’t for everyone—and that’s okay—but if you’re committed to developing capability and confidence in your body for the long run then it’s the best deal we offer.
⚠️ Autonomy Plus is no longer for sale. Check out our current bundle options here:
Never in my life have I seen such vast improvement in health and fitness as I have working on your Elements program. I have worked out consistently for the last ten years and I love to workout, but it has always been an expectation either imposed by others or of my own creation. For the first time in my life, I go to the gym to play. To explore the limitations of my mind and body and it is exhilarating. I want to go, to play, to flow, to move.
Over the last decade I have had my left shoulder rebuilt, multiple herniations of my lumbar spine and even a broken neck, and today I am stronger than I have ever been. My wrists are flexible now, I can sleep on my left shoulder without pain, and my lower back is loose and free to move. It is incredible. My usable strength has increased so tremendously it's astounding. I am amazed by your programs and what they do. I am living proof that they work and I am truly humbled.
If you’ve read this far you probably get what we mean by physical autonomy, and you’ve probably tried some different ways to build yours. But most fitness these days is more about getting you sweaty and taking your money than building mastery in your body.
Which is why GMB exists in the first place. It was started by 3 lifelong martial artists who also happen to be a former gymnast, a physical therapist, and a teacher.
The GMB Method distills the most effective practices they’ve learned helping 1,000s of clients into training you can use on your own terms to get better at everything you do with your body.
We pride ourselves in great teaching. Which is why each of our programs is organized to help you build a specific set of attributes and abilities to support athletic movement and mastery. With Autonomy Plus, you get every program we currently offer.
Most people start with Elements because it gives you a solid foundation of strength, flexibility, and control for everything else.
Mobility is designed to work alongside your other training help you move more freely for your sports, martial arts, etc.
Build skill-based strength throughout your body that translates directly to more power and endurance in athletic movements.
Vitamin helps you systematically build better motor control so you can move with coordination, precision, and confidence.
Mobius helps make complex, athletic movements feel second nature so you’re ready to navigate dynamic environments.
Get our favorite practices for keeping your body tuned up between sessions so you get faster, more sustainable results.
You get lifetime access to all your GMB Programs so you can take your time and revisit them as often as you want. And we’re always here to help if you want some guidance on where to start.
But you also get access to training we don’t offer to the public.
Because Autonomy Plus includes lifetime membership in our Alpha Posse community where you get exclusive courses and access to top GMB Trainers.
Alpha Posse is our “secret” weapon where hundreds of clients all over the world get their best results. Inside you get training, content, and feedback you can’t get anywhere else to help you stay on track and get further than you could alone.
If you enjoy learning how to use your body better that’s great news, because we love to teach. And Alpha Posse is the place we teach our most valuable skills that don’t fit cleanly into our programs.
Our coaches will help you customize your GMB training, troubleshoot tightness and aches, get unstuck on tougher skills, and plan your training to hit your goals more efficiently.
We’re always asking Alpha members what they’re working on and where they need help. Then we make tutorials and host live events where they can get the teaching and support they need to keep making progress.
You get lifetime membership in Alpha Posse. So no matter where your training takes you you’ve always got GMB in your corner to help you make the most of it.
But you don’t want to sleep on your nutrition, either. So Alpha Plus also gives you lifetime access to the full Eating Skills experience.
Diets and restrictive eating plans work for a little while and then fail the vast majority of people. So we created something different. Eating Skills teaches you proven strategies that make sticking to your goals an effortless part of life. You get lifetime access to the ES course and coaching community.
Skills are hard to build, especially when they have to do with food habits you’ve probably had for most of your life. So we took the most effective skill-building principles and created a 20-week learning experience that progressively develops your Eating Skills muscles. By the end you’ll be eating for your goals with less stress and more enjoyment.
You don’t have to go it alone. Eating Skills includes a supportive coaching community where you can get your questions answered, get ideas from other members, celebrate your wins together. Usually membership in this community is time-limited. But with Alpha Plus you’re in for life.
By mastering your nutrition along with your training you’ll set yourself up for years of feeling and performing better than ever—whether that’s in competitive sports or setting an example of capability and health for your kids.
Autonomy Plus isn’t for everyone. If you’re not sure yet if this kind of training is for you, just start with Elements and go from there.
But if you’re committed to developing practical strength, easy mobility, and skillful control throughout your whole body; if you want everything from getting up off the ground to complex athletic moves to feel graceful and smooth; if you want a body that will last as long as you do…
The you will not find a better offer than Autonomy Plus. Here’s how it breaks down.
| Programs & Memberships | Autonomy Plus |
|---|---|
| Elements GMB Mobility Integral Strength Vitamin Integral Strength Regulator Lifetime Alpha Posse Lifetime Eating Skills | |
| $1,710 worth of pure magic | Autonomy Plus: $995 you save 42% |
I just completed round two of Vitamin. I love variation so different movements each day really appealed to me. I also have some problems with my right shoulder and right leg so I thought it would be good with all that motor control training, and I do feel that the pain is getting better.
Where I notice the biggest difference is in BJJ practice. I can move more freely and I have better control over my body, and I didn't have bad control before, so it's quite impressive how much four weeks can do!
The funny thing about it is that you guys bill it as an introductory program, but I think almost anyone could benefit. I've been working out fairly regularly for years and am in pretty good shape by most people's standards but am getting huge benefits from Elements. I can basically hang out in a deep squat now, forward folds are easy, I can now briefly hold an unsupported handstand solely due to the high frogger and monkey.
I saw some comments on a Reddit thread at one point about it being too basic, but after having gone through it myself I'd bet money that those people saying it was too basic would have changed their tune if they'd stuck with it for the first couple of weeks.
Before summer, I was training for a hiking trip that would have a 4000-feet elevation gain over 6 miles peaking at 13k. I used Mobility as a warm-up for my training sessions for about 50 sessions, 5-days per week, leading up to this trip.
While going on some acclimatization hikes, I immediately noticed how I could traverse over, under, and around rocks and dead-fall with ease. My flexibility, mobility, and strength at weird joint angles was incredible. After that experience, I use Mobility for 15-minutes as a warm-up for every single training session. Having it integrated with Praxis makes it really easy to go through.
Between Mobius, Mobility, and Elements my hamstring mobility is better than it was 20 years ago. And thanks to Integral Strength, I'm literally only an inch away from my first full shrimp squat. I can hit all of my kung fu stances with more control and even comfort than I could a year ago, and a couple stances that were horribly awkward are now reasonably easy to transition in and out of.
My quirky left shoulder is completely okay now, and I don't have to modify any martial art techniques anymore (Elements fixed it before the halfway point!). One of my jobs is stocking groceries, and having a better squat and more ground mobility is absolutely priceless. I love getting done with work and NOT having my knees hurt.
And the workouts are just plain FUN. I really enjoy the emphasis on having a good time and exploring what my body can do without the burden of unrealistic expectations.
My first program was actually Vitamin. I had no idea just how much my vocabulary of movements would expand over 28 days. It had me pulling off moves I never imagined doing!
It makes me feel almost superhuman to be able to do these things at my age and not say that the best years are behind me. I suppose at this point in time, being able to still achieve new skills, to learn new things, it's very revitalizing for me.
In fact, I feel that now, as I'm approaching 40, I'm the most robust physically I've ever been.
No matter where your life and interests take you, Autonomy Plus will help you do it with strength, ease, and confidence. You get years of productive training plus GMB Trainers in your corner for life, all for less than a lot of gyms charge for 1 year of membership.
⚠️ Autonomy Plus is no longer for sale. Check out our current bundle options here:
Give the training an honest try. The fact is if you do the work you will get results.
If you’re not moving measurably, noticeably better in the first two weeks, we don’t want your money. Send us an email within 14 days of your purchase and we’ll give you a full refund that you can put towards a gym membership or a kettlebell. See all the details here.
I tried the home programs that everybody knows about, and I was just bored to tears. And I tried Crossfit and that was okay, but it took up all my free time.
But I did Elements, and it was the first program I’d ever in my life just gone start to finish. I felt myself getting stronger. My back pain started to go away. My squat got better. The flexibility was coming without me really having to work on it directly. It's magic. The movements are tough, but they don’t feel as tough as they should be for the gains that you get, if that makes sense, because it’s so much more fun.
When my kids are around I say, “Let’s do some exercises.” You can do it no matter who you are, where you are, what your situation is.
The Vitamin course helped me in a number of ways. First, I now move better, with more control and precision over my body. Second, the course helped me a lot with my mobility. And last but not least, I now learn new moves a lot faster, and I can really visualize what needs to happen to nail it. Before the course, many moves seemed too complicated to do at my ability level, but now I can see how I would be able to do them instead of just saying, "I can't do that yet."
One last thing I have noticed, before the course I was training when it was time to workout. Now I don't train anymore, I practice. Not only when I workout, but anywhere at any moment and with everything I do. I must say that I REALLY enjoyed the course, and that I still enjoy it by practicing every day.
I've lifted weights consistently for over 25 years. When I started Integral Strength, I was skeptical that I could develop the strength and flexibility required. Any flexibility I once had was gone, due to sitting at a desk well over 40 hours a week and driving. I also wasn't the best about stretching after lifting. At least, not consistently. My flexibility has greatly improved, so much so that I am close to getting my L-sit. I also achieved my first unassisted chin-up from a dead hang. In all those years of weight training, I was never able to do chins without the assist of jumping from the ground.
We’ve also taken the liberty of including the answers here, since the questions aren’t very enlightening on their own 😉
Lifetime Access
You’ll never lose access to your programs. If you have to take time off, pick right back up where you started. Your training materials are always available.
Brilliant Support
If you ever get stuck or need help, you can easily send a message and get expert support from one of our coaches. We’re here to help.
The point of doing a program is to give you a clear, structured path to results (instead of trying to sort through endless YouTube videos and forum posts).
So you just pop it open on your phone or computer, choose the amount of time you have available, and it shows you exactly what to do that day to make progress. Follow the training videos then pat yourself on the back and get on with the rest of your life.
Each session takes 15–45 minutes, depending on what you have time for.
We recommend training at least 3 days per week, but you can work up to 5 or 6 over time.
At 5 sessions per week it would take about 8 months to go through all four programs back to back. But getting through the programs isn’t the point. It’s using them to get results you care about. So chances are you’ll repeat, combine, and cycle through them in your own unique way. (And we’re always here to help you figure out what that is.)
Probably not. We’ve had retirees, new moms, hip replacement patients, and cancer survivors get great results. You might have to make some adjustments along the way but that’s an important part of any program, and we’re here to help.
But if you’re worried about it we recommend starting with Elements. It’s our most accessible program for any age and fitness level.
Nope! No weights, bars, or bands. You’ll need a space you can crawl around on, like a living room floor. But it doesn’t have to be very big.
And for Integral Strength you’ll need something to do pull-ups on, but that can be a tree branch or whatever works for you.
Absolutely. Our programs work just as well for women as for men. Everyone has different starting points and goals so our programs are designed to meet you where you’re at and help you make progress in the direction you want.
Definitely. These programs will help improve your performance in just about any sport or activity you’re into.
Mobility and Vitamin can be used alongside virtually anything else you’re doing.
With Elements, Mobius, and Integral Strength if you’ve been training for at least a year then you can use them with your current training. Just decrease your volume a bit until your body adjusts to the extra load. If you haven’t been training long it’s best to pick just one to start.
Chances are we’ve read your mind and answered it on our super official FAQ page.
I regularly train jiu jitsu and so I was doing a lot of that when I went thru Mobius. A number of the movements in mobius were similar or complemented jiu jitsu. It also specifically helped with my strength and flexibility, both of which are important in BJJ. I love the balance of strength, flexibility and movement in GMB programs.
I can see doing Mobius again and quite possibly on a regular basis (once or twice a year or something like that).
Mobius challenged me to move in new ways and strengthened movements that weren’t very familiar to me. I love how much of the program is dedicated to movement through different planes, ground, mid-level, and standing. As adults living in the modern westernized world we don’t spend enough time moving through different planes of motion and I feel like that really affects us physically and mentally.
The thing I enjoyed the most out of this program was the play aspect. I think play in relation to exercise and fitness is so often looked down on or under-appreciated and I feel like GMB does an excellent job of promoting play and explaining it to people so that they can see the benefits of play in their physical autonomy. The Mobius program also does an incredible job of introducing and teaching twisting motions, which is also an underutilized ability in a lot of modern westernized lives.
Overall a great course and I’m sure I’ll come back to it again in the future.
Of all the mobility that’s required for this program, the thing that was most challenging for me at first is getting into a comfortable deep squat. I've improved dramatically since then, without even really trying. That's part of the beauty of going in and out of a deep squat dynamically, which is what the Monkey and Frogger force you to do. It just naturally opens up those hips.
And then to sit at the bottom in a deep squat and realize that your chest is fully up and down and you’re not hunched around over your knees, it was pretty amazing.
You will feel stronger. You will improve your mobility. It feels so good that it doesn’t feel like you’re sacrificing anything to make time for training. And if you’re anything like me, you’ll never go back.