The Autumn 2027 Glide Before Gains Personal Program

Glide first, then intensity, then load. A fascia-informed path to strength, stamina and ease at every age and stage, with Dr Karen Kirkness.

Before we load the body, we help it move well. This program takes you through all three Autumn 2027 live group programmes: 26 live sessions, all 6–7pm UK time, all recorded, with 2 years’ access to the recordings.

What you'll get:

• 1. Glide: The 5F Repertoire. 10 weekly sessions on Thursdays, working through all ~150 spiral movements of the Hand, Shoulder, Foot, Hip and Axial Matrix filaments.
• 2. Build intensity: Tempo for Heart Health (Pleiomobility). 8 sessions on alternate Mondays. Ten "Plays" adding rhythm, rebound and pace, so your spiral practice becomes cardiometabolic training in your heart rate zones.
• 3. Increase the load: 5F Resisted Glide. 8 sessions on the other alternate Mondays. Progressive resistance with weights, kettlebells and bands for bone density, muscle and metabolic health, without sacrificing the suppleness of fascia.
• Recordings of every live session, plus access to the online 5F Repertoire course.

Autumn 2027 schedule (all 6–7pm UK time)

5F Repertoire (Thursdays)
2, 9, 16, 23, 30 September · 7, 14, 21, 28 October · 4 November

Pleiomobility (alternate Mondays)
6 Sep: Introduction, Plays 1 and 2
20 Sep: Ground reaction awareness, Plays 3 and 4
4 Oct: Posterior chain elasticity, Plays 5 and 6
18 Oct: Core rebound and transitions, Plays 7 and 8
1 Nov: Vertical power and spiral integration, Plays 9 and 10
15 Nov: Refinement and timed intervals
29 Nov: Counted sets and flow
13 Dec: Integration and future practice

5F Resisted Glide (alternate Mondays)
13 Sep: Introduction to resistance training + Hand Filament
27 Sep: Hand + Shoulder Filaments
11 Oct: Shoulder Filament
25 Oct: Foot Filament
8 Nov: Foot + Hip Filaments
22 Nov: Hip Filament
6 Dec: Axial Matrix
20 Dec: Axial Matrix + integration

£395 for all three programmes, saving £100 on buying them separately.

Every movement can be scaled up or down, so the program meets you where you are. If you'd like to teach this work to your own clients, take a look at the Five Filaments Specialist training.