Mobility Personal Program
The 5F Personal Program is a one-to-one journey designed to take you through the full Five Filaments Repertoire.
Delivered online, this is a highly individualised container where each session evolves from your needs/goals, and lived experience; blending Spiral Vinyasa, anatomical insight, and attentive coaching.
Session 1: Introduction & Hand Filament (1.1–1.5)
Description:
We begin with a brief chat and then work into the Hand Filament. You will have already set up your space for optimal comfort and ease of movement, but here is when we can smooth out any logistical issues with your setup and equipment. We’ll work through Hand Filament 1.1 through 1.5 and then wrap up with any questions and your homework ahead of the next session.
Session 2: Hand Filament (1.6–1.10)
Description:
We begin with a short check-in and reflections from your first week of practice. We then continue with the Hand Filament, working through 1.6–1.10. The focus is on refining coordination, improving variability, and deepening your awareness of how local movement in the hands connects into the wider system. We close with questions and homework.
Session 3: Shoulder Filament (2.1–2.5)
Description:
We begin with a brief check-in before moving into the Shoulder Filament. We’ll work through 2.1–2.5, exploring the relationship between the shoulders, arms, and ribcage. The focus is on reducing unnecessary tension and restoring ease and mobility through the upper body. We close with integration and homework.
Session 4: Shoulder Filament (2.6–2.10)
Description:
We begin with a short check-in and continue with the Shoulder Filament, working through 2.6–2.10. This session builds on previous work, supporting more fluid coordination and reducing holding patterns through the shoulders, neck, and upper chest. We close with questions and homework.
Session 5: Foot Filament (3.1–3.5)
Description:
We begin with a brief check-in before moving into the Foot Filament. We’ll work through 3.1–3.5, focusing on articulation, weight transfer, and restoring movement variability through the feet and ankles. This session supports improved circulation and responsiveness in the lower limbs. We close with integration and homework.
Session 6: Foot Filament (3.6–3.10)
Description:
We begin with a short check-in and continue with the Foot Filament, working through 3.6–3.10. The focus is on refining coordination and integrating foot function into standing and gait patterns. We close with questions and homework.
Session 7: Hip Filament (4.1–4.5)
Description:
We begin with a brief check-in before moving into the Hip Filament. We’ll work through 4.1–4.5, exploring pelvic mobility, load transfer, and the relationship between the hips and lower limbs. The focus is on restoring adaptability and reducing compensatory tension patterns. We close with integration and homework.
Session 8: Hip Filament (4.6–4.10)
Description:
We begin with a short check-in and continue with the Hip Filament, working through 4.6–4.10. This session deepens coordination between pelvis, spine, and legs, supporting more efficient and fluid whole-body movement. We close with questions and homework.
Session 9: Axial Matrix (5.1–5.5)
Description:
We begin with a brief check-in before moving into the Axial Matrix. We’ll work through 5.1–5.5, exploring spinal movement, breath, and whole-body coordination. The focus is on distributing movement more evenly through the system and reducing areas of overuse. We close with integration and homework.
Session 10: Axial Matrix (5.6–5.10)
Description:
We begin with a final check-in and reflection on your progress. We then continue with the Axial Matrix, working through 5.6–5.10, integrating the full repertoire into cohesive, fluid movement patterns. We close with questions, next steps, and guidance for ongoing self-practice.
