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A Complete Guide to the GMB Approach to Fitness

Step 1 – Assess Your Abilities

Assessing your starting point is a key part of planning out the best course of action to address your needs.The crucial part of a proper assessment that suits you is to test where your strength, flexibility, or control are lacking with regard to your goal activities and not some arbitrary standard. Rather than meeting someone else’s goals for your body and aspirations, you should use tests that will allow you to find out for yourself what you need.

In using the locomotion patterns described below, the dynamic movements provide you with the information on what particular areas are your strong suits and what attributes need to be improved.

Strength Assessment


Flexibility/Mobility Assessment


Motor Control Assessment

Motor Control

Step 2 – Address Your Weaknesses

Once you’ve gotten a handle on the particular aspects of strength, flexibility, and motor control that you need to work on to perform better, then you can choose the appropriate exercises to train. The easy part of this is that there are dozens of exercises to choose from; conversely, the hard part is choosing which ones!

Luckily you only have to practice a handful of exercises when you pick the ones that address multiple areas at the same time.


As you can see in the video above, upper body strength and motor control are stimulated very well with the use of gymnastic rings and parallettes, because just moving around the apparatus requires concentration and a focus on controlling your body in each repetition.

Similarly, bodyweight exercises often address strength, control, and flexibility at the same time. There are so many variations and choices of exercises out there, but the key is to perform the ones that not only address your needs but also ones that you will find interesting and fun so that you will want to perform consistently.

These are the exercises that will get you the results you want, more so than a “perfect” exercise that you find boring and have to force yourself to do.

Step 3 – Apply Your Skills

This is the fun part, where you apply these skills to your sport, your goal movements, whatever. We like to call it “play,” but it could really be anything that floats your personal boat. 

You’ve gone through the assessment, and are practicing the appropriate exercises for your needs. Now you can explore and move your body in a variety of different ways to consolidate and express your physicality.

It’s important to understand that it is not necessarily a linear process where you spend a distinct period of time on certain exercises before you are “allowed” to play and explore. It may be so if you choose to focus a bit while recovering from an injury or coming back off a long break from training.

But really, you should be able to start at least a little bit of movement exploration right away in your routine.


The three fundamental locomotion movements described above – Bear, Monkey, and Frogger – along with other movements such as squatting, lunging, rolls, and twists, are all good ways to explore how your new skills translate into better, smoother movement.

Start Building Physical Autonomy With This Free Workout

The best place to see our Method in full force is in our Training Programs. But if you’re new to bodyweight training (or just want a taste of what we offer) try our free Bodyweight Circuit. Any decent bodyweight workout can get you stronger. This one includes movements from our Elements program to build Strength, Flexibility, and Control — the three pillars of Physical Autonomy.

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