We designed this program to be the perfect introduction to GMB, for both beginners and anyone transitioning from a more traditional training background.
Get Stronger and Move Better for All Your Activities
Zero Equipment Required
Full-Body Strength & Mobility
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.
🤷♂️ IS ELEMENTS FOR ME?
- Just getting started or rebooting your fitness? Elements is everything you need to build a healthy body that moves how you want. More strength, fewer restrictions.
- Already pretty strong? Add Elements to your routine for improved mobility and movement skill in your CrossFit, martial arts, or other training.
🔩 NUTS & BOLTS
- Training Schedule: Elements adapts to the time you have available. In general we recommend at least 30 minutes, three times a week for best results.
- Lifetime Access: Once you get Elements it’s yours for life, so you can go at your own pace and revisit the program as many times as you want.
- Equipment: None. All you need is your own body and a little open floor space. And you might want to wear some pants or something.
😎 THE RESULTS
- Justin is the strongest he’s been in over 10 years of exercise, and can finally sleep without shoulder pain.
- Amanda rebuilt her upper body strength and improved her handstand.
- Christian’s deep squat became “effortless” and his shoulders are moving better than ever.
The Three Elements of Physical Autonomy
Sometimes, it’s the quest for maximal strength. Others, it’s the strict adherence to a system of skill progressions that lead towards a particular goal. Either way, you’ll eventually get stuck unless you address the right combination of abilities.
The truth is that any skill you may want to do with your body is made up of three components: strength, flexibility, and motor control.
For real-world movement ability you can rely on, it’s important to develop strength in all directions and even in unusual positions.
Flexibility & Mobility
Fewer restrictions in your ranges of motion means you can move with grace and ease.
Control is your ability to direct your body’s capabilities and have it respond like a finely-tuned machine to your needs and wishes.
But what we’ve learned from working with tens of thousands of people around the world is that, if you lack in any one of these three elements, eventually you WILL get stuck – no matter what program you follow.
Elements is designed to fix that using our “AAA” training framework.
Get Unstuck By Fixing Your Weakest Links
We developed our AAA Framework to ensure you spend your limited training time on the areas you need to improve most. Here’s how it works:
Phase 1: Assess Your Abilities
Over the first few sessions you’ll learn the basic movement patterns while testing your current levels of strength, flexibility, and control.
Phase 2: Address Your Weaknesses
Once you’ve set your baseline you’ll practice specific movement variations, transitions, and circuit training to strengthen your weakest links as efficiently as possible.
Phase 3: Apply Your Skills
As your foundation strengthens you’ll challenge and refine your skills with new transitions, combinations, and flows that lead to easy agility in all your activities.
Since weaknesses are never identified, they can’t be adequately addressed in the training. Instead, you end up practicing exercises and skills the trainer naturally excels at. It’s truly a case of “guru knows best,” which only works for people who have the same natural abilities.
We designed Elements around four core moves that give you the specific physical attributes you need for a stronger and more responsive body that can move with fluid agility and absolute freedom in any situation.
The 4 Core Movement Patterns
Athletic movement isn’t just a series of isolated exercises like you see at the gym. It takes fluid coordination of your body’s strength and mobility. So we built Elements around four full-body movements that provide a solid base for virtually any skill.
The Bear builds strength and stability through the arms and shoulders while stretching the hamstrings and upper torso. You’ll get familiar with several variations that emphasize strength and control in different areas.
The Monkey is a deep lateral move that opens the hips through repeated squat transitions. As you build balance and control, you’ll find your legs can reach upward, forming the basis for cartwheels and other tumbling skills.
The Frogger helps deepen your squat while also developing strength and stability through your arms, shoulders, and core. As your trunk gets stronger, your hips are able to lift higher towards handstands and other inverted skills.
The Crab strengthens your hips and core while developing coordination and control in an active supine position. This lays the foundation for skills like the L-sit and many important transitional movements.
These aren’t secret moves we invented on an ayahuasca trip. Animal movements can be found in the dance and martial arts traditions of just about any culture. But we chose these four in particular because their results are greater than the sum of their parts.
As you practice the variations and combinations you learn in Elements, you strengthen and loosen all the major body areas needed for athletic movement.
Expand What Your Whole Body Can Do
Skills like a shoulder throw in judo or a running tennis forehand are made up of a bunch of connected capabilities in different areas of your body. Elements is designed to improve capabilities throughout your body so your ease and performance naturally improves in everything you do.
A. Improve mobility in the hips and back, and fix back pain: “About halfway through Elements, a nagging lower back pain I lived with for years was suddenly gone.” –Sandi York, Buffalo, NY
B. Stronger, more stable and pain-free shoulders: “Working through Elements has helped me develop stability and range of motion with my shoulder that I never thought I’d regain.” –Rob Arthur, Raleigh, NC
C. Deeper, stronger squats: “Getting into deep squats feels effortless now, even without a long warm-up or spending hours per week foam rolling.” –Christian Ampania, Sacramento, CA
D. Flexible, strong wrists that can take a beating: “I’ve been doing these exercises on a daily basis for at least a month and have seen my nagging wrist issues vanish! I can do stuff like push-ups without pain. Hurray!” –Eric B., California
E. Improved flexibility through your hamstrings and ankles: “By continually working these movements, I have improved my hamstring flexibility and control.” –Jodi, Australia
F. Move in ways you never thought possible: “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.” –Justin Hepler, Scottsdale, AZ
That’s what physical autonomy is all about.
It’s the confidence to move in the ways that matter to you, without being scared that maybe your body can’t handle it. In fact, helping you develop physical autonomy is so important to us that we designed our whole online course system with that one goal at its center.
Training Designed to Work on Your Terms
Developing physical autonomy is all about consistent, progressive practice. But it doesn’t make sense to build your whole life around your training schedule. So we created an online course platform that helps you keep making progress even when things get hectic.
Progress on Your Schedule
Automatically adjusts to the days and time that you have available
Fits in Your Pocket
Elements works on any computer or mobile internet device so you can train wherever works best for you
Each session shows you exactly what to do so you always know how to make progress
Give Yourself a Nudge
Set up customizable email reminders to help keep future you on track
All you have to do is open Elements when you’re ready to train and it picks up right where you left off. Just follow the helpful video tutorials, pat yourself on the back, and enjoy moving and feeling better in every activity you do.
Join 48,430 clients who have gained Physical Autonomy with Elements:
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.
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.
Elements was fantastic at forcing me to revisit the fundamentals and really be aware of how I was engaging my body through different movements. I discovered all sorts of things related to core engagement, shoulder stability, and hip flexibility that were totally new! Not to mention I stuck my first tuck handstand without really trying. I just kept getting better and better at the high Frogger and one day it just stuck.
Even as I’ve moved on to other movement practices, I find myself utilizing the things I learned in Elements to maintain control. I even seem to learn new movements faster because my body awareness has been so improved!
Whether you’re a beginner looking to rediscover your body and what it's capable of or someone with more experience who's looking for a new challenge, I can’t recommend Elements enough.
Build Your Base of Strength, Flexibility & Control
We’ve spent years refining Elements, but you’ll only need a few weeks to start enjoying the kind of control and agility that used to be reserved for lifelong athletes. Elements costs less than two sessions with a trainer and builds skills and attributes that will serve you well for years of productive training.
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. Your membership includes all future updates.
Elements will help you move better, guaranteed.
After the first four weeks, if you’re not moving and feeling 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 weight set. You can see all the details here.
Since we have been utilising these movements, I have noticed greater range of motion and flexibility in other movements and activities I perform inside and outside of the gym. These 3 moves and their endless variations add an element of fun to training.
When I first started I was challenged with getting the coordination - especially the bear because I had tight hamstrings and my brain wouldn't allow me to move opposite arm and opposite leg. But by continually working these movements, I have improved my hamstring flexibility and control.
After years of training like a powerlifter, I developed neck and shoulder pain. My hips, hamstrings, and calves have felt tight for as long as I can remember, and I had terrible mobility through my shoulders and upper back as well. I wanted to improve my overall mobility and body control and build the foundation for more complex skills down the road. Essentially, I wanted to become the master of my body.
I'm AMAZED at how much my active mobility has improved in just 3 weeks of Elements. I no longer have chronic tension in my neck; my shoulders move better-than-ever (no more popping or clicking when I do shoulder circles); and getting into deep squats feel effortless now (even without a long warm-up or spending hours per week "foam rolling"). I feel so much more in control of my body, and feel like my body has a lot more options for moving around now. It's incredibly fun to "explore" those movement options and just play!
Frequently Asked Questions
We’ve also taken the liberty of including the answers here, since the questions aren’t very enlightening on their own 😉
Every few months, we update all of our programs based on client feedback and new things we’ve learned. You’ll never have to pay for the most recent version.
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.
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.
What equipment is required?
Nothing – no weights, bars, or bands. You’ll need a space you can crawl around on, but it doesn’t have to be large at all.
Is Elements a good program for women?
Absolutely. The program is great for women and men. We’ve had loads of badass ladies go through Elements and find that the program helps them to feel and move better.
Am I too old? Too fat? Too inexperienced?
Probably not. Elements is our most accessible program for any age or fitness level. Every exercise is broken down and clearly explained at multiple difficulty levels.
Can I combine Elements with other training programs?
If you’ve been training consistently for at least a year, you can add Elements by reducing the volume of your regular training. If you’re starting out, please just pick one.
Will I build muscle?
Yes, but don’t expect to get “jacked” with Elements. You may notice bigger arms and shoulders, but you’ll feel stronger all over.
What moves will I learn?
Elements is focused on the bear, monkey, frogger, and crab movements, but there are variations of each tying into moves such as cartwheels and handstands.
How long do the workouts take?
You can choose between 15, 30, and 45 minute sessions depending on how you’re feeling and what else is happening that day.
How will this help me with (your sport)?
Elements shores up your weak points and improves your agility, which means better performance in all your physical activities.
I have a cyst in my wrist that can be very restrictive for everything I'm doing. I also have an impingement in my shoulder from so many years of volleyball. I do not let these injuries hold me back, however I know that in the long run if I don't work to improve them I will not be able to do these things that I love.
I am on week 5 of Elements and the flow is starting to begin. I have already noticed my flexibility increasing and my wrist strengthening. I can't wait to keep at it, and I know that everything I'm doing with GMB will help to improve my yoga, rock climbing, snowboarding, and all of the activities I love.
The greatest benefits that I get from bear crawls is reflexive strength and coordination between the shoulders and hips. I like how it can be an explosive exercise for endurance and lower intensity exercise for flexibility/mobility and lengthening of the muscles.
Monkey and Frogger definitely force my hips into a deeper squat which I feel gives me more range of motion and flexibility. It has also built up my upper body strength which has prepared my body for other movements such as handstands!
Overall, these movements help me stay agile and limber for everyday activities.
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