The 10-Week Online Program

Become more intentional about your fitness regimen.
Rated 5.0 out of 5
Based on 186 reviews


The Functional Patterns 10 Week Online Program will reprogram the way you move down to an unconscious level, addressing the fundamental reasons you likely feel pain in the first place.

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The 10-Week Online Program

Main Benefits

Release Tight Muscles

Learn over 25 different self-myofascial release techniques and begin restoring motion to the restrictions that are limiting your movement and causing pain.

Improve Your Posture

After finding more balance with your body, we then need to make it stick. We do this by making sure the muscles are positioned to fire right.

Strengthen and move

Once you build a foundation with your posture, your body will be more apt to build strength and move better. The techniques will teach your muscles to work for you and not against you.

Minimal Equipment Required

Get started today with some exercise balls, weights, and resistance bands…You may already have some of these tools at home.

course lessons

Phase 1 - Myofascial Release (3 weeks)
33 Lessons
Phase 2 - Posture Training (1 week)
4 Lessons
Phase 3 - Integrated Corrective Exercises (6 weeks)
26 Lessons
show more
Workout #1: Chest & Triceps
Workout #2: Back & Biceps
Workout #2: Full Body
Workout #1: Chest & Triceps
Workout #2: Back & Biceps

Helping thousands get out of pain

We deliver results for chronic pain, building strength, and more. Join FP today!
Lower Back Comfort Improved

Thoracic outlet syndrome with tingling/numbness in the left arm. Lower back discomfort and scoliotic spine.

Back and shoulder pain improvements

I couldn't run without pain and walking caused my hips and lower back to hurt. I couldn't retract my lower core. I am more flexible now than I was from years of stretching.

lower back pain results

I had lower back pain/glute for years. It would wake me up at night. After 15 months my pain is gone and my strength has increased.

full hip replacement avoided!

Surgeon recommendation was a full hip replacement. Since doing Functional patterns, everything is moving better.

running without pain

My health was steadily declining. I was told I had problems and illness without a solution. I can now run without pain.

scoliosis improvements

I had chronic left QL pain where it felt locked up all the time due tot the extreme bend in my lumbar. I am now pain free in my left QL as my curve has diminished.

Transform your body today

Proven to help alleviate common postural dysfunctions

12 hours of video content
99 instructional videos
Over 47 techniques
3 phases of training
Spanish, Portuegese, Italian, German and English Subtitles
Unlimited Access for 365 Days







We are known for getting results where other systems have failed.

We offer a 10-Day 100% Money Back Guarantee.

It took 10's of thousands of hours to develop a completely new way of looking at movement imbalances and developing techniques to correct them systematically. FP improves the way that you move and gets to the source of your problems so that you can continue to work out for a lifetime.

Success Stories


Army Veteran

“Before training FP, I was riddled with pain and inflammation from active duty service. I tried traditional lifting and mobility methods with no success…Only when I started focusing on FP concepts, did I start to feel substantially better.”


Personal Trainer

FP has provided me with the mechanical tools I need to move my body more efficiently through space, without fear of injury occurring.


Martial Artist & Mother

After years of stretching to gain more flexibility and higher kicks, I ended up with a herniated disc in 2009. I struggled to perform day to day tasks. Functional Patterns has been the only system to provide me with the tools to get completely out of pain.


What equipment will I need for the 10-week online program?

Our online programs were 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:

• Lacrosse ball or tennis ball
• Medicine ball or basketball/volleyball
• Foam roller or 4-inch PVC pipe
• TheraCane or similar massage cane
• 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.

I am older, and out of shape, is this really for me?

The simple answer is that FP is for you if you are human. We focus on getting you to optimize the precision of the First Four movement patterns, i.e., standing, walking, running, and throwing. No matter who you are or your age or fitness level, you will be doing these things as long as you are alive. So, doesn’t it make sense to learn how to do them well to avoid injuries and live a life free of pain? The 10-week program is precisely the program that teaches you how to do this in easy, bite-size pieces.

How much time do I need to allocate to this course?

You live a busy life and need a training system that can work around your schedule. The 10-week program was designed so that you can make the most of your training time. For the best results, we recommend dedicating 45 minutes to training sessions and aiming to train 3-5 times per week.

Can this help me recover from an injury?

We have helped 1000’s worldwide get phenomenal results, overcome chronic pains, and reclaim functionality in their body by learning to move better. Instead of focusing on individual symptoms, FP seeks out the root cause of imbalances that prevent optimal system function. When you aim to find balance with movement, exercise, and environmental exposure, you build the foundation to take yourself out of degeneration and into regeneration.

Is there an app?

Yes! our online programs are available on our proprietary Learning Management System. This can be saved to your device as an app using the instructions at this link.


Don't wait any longer, take action today!

The 10-Week Online Program


10-Day Money Back Guarantee.

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