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The 2027 Glide Before Gains Personal Program

The 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 2027 live group programmes: 30 live sessions, all 6–7pm UK time, all recorded.

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). 10 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. 10 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.

2027 schedule (all 6–7pm UK time)

5F Repertoire (Thursdays)
7, 14, 21, 28 January · 4, 18, 25 February · 4, 11, 18 March
No session on 11 February.

Pleiomobility (alternate Mondays)
11 Jan: Introduction, Plays 1 & 2
25 Jan: Ground reaction awareness, Plays 3 & 4
8 Feb: Posterior chain elasticity, Plays 5 & 6
22 Feb: Core rebound and transitions, Plays 7 & 8
8 Mar: Vertical power and spiral integration, Plays 9 & 10
22 Mar: Refinement and efficiency
5 Apr: Timed interval training
19 Apr: Counted sets and volume building
3 May: Flow, rhythm and playfulness
17 May: Integration and future practice

5F Resisted Glide (alternate Mondays)
18 Jan: Introduction to resistance training + Hand Filament
1 Feb: Hand Filament
15 Feb: Shoulder Filament
1 Mar: Shoulder Filament
15 Mar: Foot Filament
29 Mar: Foot Filament
12 Apr: Hip Filament
26 Apr: Hip Filament
10 May: Axial Matrix
24 May: Axial Matrix

£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.