So you’re trying to figure out which GMB program you need but can’t decide between Mobility and Elements.
There are two distinct differences between the programs.
- For Mobility, we like to think of it as an addition to your current program where you can “press play” and get started.
- But Elements? It’s more of a standalone program with specific progressions and exercise programming.
Here’s the gist:
Need more details? Read on.
GMB Mobility for Easier Movement
Ever tried to squat down and realize you couldn’t get deep enough without falling over?
You’ll likely read it’s because you’re lacking ankle or hip mobility.
Or you didn’t have the hamstring flexibility necessary to bend over and pick up your dog. With Mobility, we can help you access the ranges of motion that are holding you back.
Once you have those ranges, you can then use them in any exercise you’re regularly doing.
And this carries over to all the movements you want to do.
Mobility is for you if you relate to any of the following:
- You know you should stretch more and work on your mobility, but don’t have any guidance.
- You notice significant tightness after periods of sitting or standing.
- You want to enhance your workouts by having more flexibility and a better range of motion.
Mobility makes everything better.
It allows you to get the most out of any exercise you’re doing and it keeps you safe.
Here’s what it looks like:
| Mobility | Sample Schedule |
|---|---|
| Day 1: Fundamentals | - Active Mobility Preparation - Primary 2 Hip Exercises - Primary 3 Locomotion Variations |
| Day 2: Spine | - Active Mobility Preparation - 4 Spine Focused Exercises - 3 Spine Focused Locomotions |
| Day 3: Hip | - Active Mobility Preparation - 5 Hip Focused Exercises - 3 Hip Focused Locomotions |
Most Frequently Asked Questions about GMB Mobility
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 4 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.
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.
Improve Your Easy Range of Motion
Mobility is a guided practice to increase your range of motion. It combines purposeful flexibility exercises and functional movements to help you move freely and confidently all day long.
Elements: The Complete Foundation
With Elements, you take it a step further by building strength, flexibility, and control.
If you think of Mobility as an add-on to any program you’re doing, Elements is a program in and of itself.
In Elements, we show you how to use your own bodyweight to get stronger. You’ll also improve your flexibility and mobility while gaining control over your body.
Elements is for you if you relate to any of the following:
- You have an interest in functional movements that build strength and increase flexibility.
- You want a steady, progressive program to follow over an 8-week period that challenges you.
- You want to move and feel better.
- Being told what program to follow brings you peace of mind.
- You like to learn about and improve upon your weaknesses.
Elements is a program in and of itself. You’ll go through the program as written and make steady progress week after week.
Here’s what it looks like:
| Elements | Sample Schedule |
|---|---|
| Session 1: | - Full Body Warmup - 15 minutes Primary 3 Locomotion Variations (Bear, Monkey, Frogger) - Rounds of Specific (Monkey) Locomotion and Full Body Stretches |
| Session 2: | - Full Body Warmup - 15 minutes Alternating 3 Locomotion Variations (Bent Arm Bear, Monkey 180, Sumo Frogger) - Rounds of Specific (Twisting Bear) Locomotion and Full Body Stretches |
| Session 3: | - Full Body Warmup - 15 minutes Alternating Locomotion Combinations (High Monkey to High Frogger, Monkey 180 to Monkey 180) - Rounds of Alternating Locomotion Combinations and Full Body Stretches |
Elements Frequently Asked Questions
What equipment is required?
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, and frogger movements, but there are variations of each tying into moves such as cartwheels and handstands.
How long do the workouts take?
It depends on the day, but you won’t need to spend more than 45 minutes on any session unless you’re just having too much fun to stop.
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.
Build a Broad Base of Physical Capability
Elements is an 8-week online training program that uses locomotive exercises and targeted mobility work to build your strength, flexibility, and motor control.
Choosing a Program for Your Needs
Since Elements and Mobility both use some of the same locomotor movements, they look very similar on the surface. But each one has a unique purpose, and there are also important differences in exercise selection and protocols used to achieve those separate goals.
If you’re a beginner or want a broad, “full body workout” for complete training, then Elements is our recommended starting point.
If you already have most of your training needs met, or just need to focus specifically on your mobility (to increase range of motion or overcome tightness that’s causing pain or stiffness), then Mobility is a better choice, since it’s more specific to that purpose.
For other goals and needs, check out our complete list of available programs.
Hi, I'm JC Deen đź‘‹
A former fat boy turned personal trainer turned fitness writer and researcher. JC likes to teach people how to use their brains to reach levels of health and fitness they never thought possible.
Much of his time is spent reading, writing, and thinking about thinking.
