Glide before gains. Learn the Five Filaments repertoire of spiral motion, build intensity, then increase the load: a fascia-informed path to strength, stamina and ease at every age and stage. Teach movement? Become a Five Filaments Specialist.
PROGRAMS
1
1GLIDE: THE 5F REPERTOIRE
Learn the full Five Filaments repertoire of around 150 spiral movements, live with Karen. Ten weekly sessions work methodically through the Hand, Shoulder, Foot, Hip and Axial Matrix filaments, restoring the conditions for glide before you ask more of your body.
Thursdays, 6–7pm UK, 7 January – 18 March 2027 (no session 11 February). All sessions recorded. £165
2
2BUILD INTENSITY: PLEIOMOBILITY
Tempo for Heart Health. Pleiomobility is spiral movement played at tempo. Across 10 live sessions you'll learn ten "Plays" that add rhythm, rebound and pace to your Five Filaments foundations, so your mobility practice becomes cardiometabolic training in your heart rate zones.
Alternate Mondays, 6–7pm UK, 11 January – 17 May 2027. All sessions recorded. £165
3
3INCREASE THE LOAD: 5F RESISTED GLIDE
You know how to glide. Now it's time to load. Each of the 10 sessions adds progressive resistance to the spiral patterns you already know, using wrist and ankle weights, dumbbells, kettlebells and bands. Built for bone density, muscle and metabolic health, without sacrificing the suppleness of fascia.
Alternate Mondays, 6–7pm UK, 18 January – 24 May 2027. All sessions recorded. £165
★
★THE COMPLETE GLIDE BEFORE GAINS PERSONAL PROGRAM
All three 2027 programmes, in the order your body needs them: glide, then intensity, then load. Thirty live sessions with Karen, all recorded, with the Repertoire on Thursdays and Pleiomobility and Resisted Glide on alternating Mondays, so nothing clashes.
£395 for all three (save £100).
4
4FOR TEACHERS: BECOME A FIVE FILAMENTS SPECIALIST
The only movement training dedicated to spiral anatomy and rotational biomechanics, for movement teachers, bodyworkers and health professionals who want to share glide before gains with their clients. Spiral anatomy and biomechanics, the full 5F Repertoire and 5F Flow Mat Practices, with live sessions and Spiral Motion Lab mentorship over six months.
2027 cohort begins 7 January. Enrolment closes 15 December 2026. £1,750 or 12 × £150.
5
5SPIRAL MOTION LAB (GROUP MENTORSHIP)
This group mentorship meets live online every other Thursday on the Spiral Syllabus Community platform. Each session includes a recorded movement practice followed by a Q&A chat, with replays available immediately after. Ideal for movement educators from any discipline, this program is best suited for those with prior qualifications looking to refine their teaching. Your first month is just £10, then £28 per month.
What’s included:
- 55-minute movement practice integrating teacher-level
cues
and applications - Post-practice chat for Q&A, reflections, and community connection
- Access to a WhatsApp group for session reminders, ideas,
and discussion
What you’ll gain:
- A network of movement educators to learn and grow with
- Fresh, adaptable movement sequences
to integrate
into
your teaching - Confidence to refine
and deliver spiral-based movement
in your
own way
YOUR FREE GLIDE GUIDE
Stiffer, puffier or simply less at ease in your body lately? Discover how oestrogen, progesterone, relaxin and cortisol shape the way your fascia feels, and how to move with your hormones, not against them.