10 weeks to a stronger, more capable body.
A step-by-step program that retrains how your muscles support your joints, so your body stops working against itself.
Only $197.49
Why most training fails
Isolated muscle strengthening
Joint compression without control
Who this is for
Those dealing with chronic pain
Restore structural integrity and reduce joint stress.
Those wanting to move better
Build efficient patterns that get you back to the activities that matter most.
Athletes & professionals
Establish a biomechanical foundation for long-term results.
Inside the 10 weeks
Progress is earned, not rushed. Each phase unlocks weekly so your body actually adapts before moving on.
Phase One
Weeks 1-3
Release tension & rehydrate tissue
- Break up buildup that keeps muscles from firing properly.
- Free up stiff muscles without overstretching ligaments.
- Release tension and prep muscles for better activation.
Phase Two
Week 4
Posture awareness & alignment
- Spot the difference between good and bad posture.
- Identify the specific imbalances holding your body back.
- Understand what poor posture is doing to your body over time.
Phase Three
Weeks 5-10
Integrate & fortify your structure
- Apply resistance without compromising alignment.
- Train the muscles to support joints.
- Maintain posture & control under load.
Progress at your own pace
If you're recovering from injury or long-term pain, it's normal to spend longer in early phases. Progress is earned through control, not speed.
Available on all devices
Complete the program on your phone, tablet, or computer at your convenience.
Your 10-week transformation
Over 10 weeks, you'll rebuild structural integrity first, so strength and performance improve naturally.
Performance outcomes
- Enhanced coordination
- Frictionless power
- Improved athletic output
Structural outcomes
- Reduced daily pain
- Better posture
- Improved joint positioning
Real people. Real results.
Brian, 26
Student / Athlete
Severe posture issues, chronic lower back pain (8/10). Pain-free with improved posture, reduced body fat, and increased muscle. Now trains and moves with better coordination and confidence.
Kayla, 36
Hair Stylist
Severe back pain, hip and neck discomfort. Reduced pain from 9/10 to near zero. Now works full days pain-free with improved posture, energy, and movement efficiency.
Brendan, 41
IT Technician
Chronic full-body pain, sciatica, poor resilience. Eliminated chronic pain and sciatica, and ceased medication. Now moves pain-free with better energy, resilience, and stability.
George, 64
Retired
Scoliosis, chronic back pain (8/10), knee instability. Eliminated back and knee pain, improved posture, and lost weight. Now moves with more energy and stability without relying on temporary fixes.
Christiane, 70
Client
Severe spinal injury, chronic back pain, limited mobility. Eliminated chronic back pain and reliance on medication. Improved alignment and mobility, now able to move and rest comfortably.
Brandon, 29
Athlete
Chronic hip, knee, and shoulder pain, movement limitations. Reduced pain, gained muscle, and restored movement. Now trains with better control, stability, and confidence without setbacks.
Lorenz, 26
Athlete
Chronic pain, nerve issues, fatigue, poor posture. Reduced nerve and back pain, eliminated migraines, and improved posture. Now has better energy, sleep, and consistent pain-free movement.
Matthew, 27
Client
Chronic back, neck, and shoulder pain limiting training. Eliminated pain and now trains without restriction. Improved posture and stability, allowing consistent strength and performance gains.
Emma, 22
Childcare Worker
Scoliosis, back pain, migraines, postural instability. Reduced scoliosis and pain with improved posture and stability. Now 99% pain free and able to work actively without discomfort
Sam, 26
Athlete
Chronic back, neck and shoulder pain from sports. Eliminated pain and improved gait and performance. Now moves with better posture, coordination, and efficiency without setbacks.
Ready to begin
your structural reset?
Train your body
the way it was
designed to move.
Before you start
Clear answers to common concerns about training, pain, and progression.
The program runs for 10 weeks, with new content released each week. You'll have an entire year to complete the program, so you can go at your own pace and revisit sessions as needed.
This was designed so that you can grab a few simple tools and get to training wherever you go. The 10-week online program can be done with the following tools:
• 3 inch MFR ball, or Lacrosse ball or tennis ball
• 5 inch MFR Ball, or Medicine ball or basketball/volleyball
• Foam roller or 4-inch PVC pipe
• FP massage cane or Theracane
• Mace bell or Broomstick handle
• Dumbbells
• Resistance Band and handle
This program was planned so that it can be completed from the comfort of your own home. Many of the tools can be substituted with other tools around the house. Feel free to get creative. You can also join our Facebook group, Functional Patterns Doers to see how others have gone about it.
Yes! The program is designed for all fitness levels and is meant to serve as the user guide for your body.
Most participants report improved posture, reduced pain, better mobility, and increased strength within the first few weeks. Results vary, but consistency is key. We've seen life-changing transformations in those who commit to the full 10 weeks.
Yes! You'll have access to our community forum Functional Patterns Doers, which has certified coaches as well as long term community members helping you along the way. You can also contact us at Support@functionalpatterns.com for additional help
Still have questions?
We’re here to help you decide if this is the right starting point.
Contact our teamRecommended equipment
While the program can be completed with minimal equipment, these tools enhance precision and progression.
Feedback Bands
$39.95
MFR Tool Bundle
$98.97$126.97
MFR Ball - 5 Inch
$24.99
FP Roller
$29.99
