HEAL, PREVENT, PERFORM.
Move better.Live better.
I help physically active people reduce pain and optimize mobility so they can move freely. My system is based on training with purpose by integrating exercise order with our natural movement patterns, unlike standard rehabilitation programs or generic gym routines.
Mike Fleming, MS, ATC, CSCS, USAW, NASE, PES · Spring Grove, PA
The difference
It isn't the exercises. It's the order.
Your nervous system activates muscles in a specific sequence. When that sequence is disrupted — by injury, by compensation, or by a program that skips the foundational steps — the wrong muscles end up doing jobs they were never designed for.
That is why the stretches stop working after a week. Why the strengthening program made it worse. Why rest helps right up until you move again.
Most programs tell you what to do. The 4B Training Process is built around when — and that is the whole difference.
The system
Four phases, built from the ground up
Each phase earns the next. Nothing is bolted on before the foundation under it is doing its job.
- 01 · Weeks 0–1
BASEFoundation & Breathing
Roots
- Master diaphragmatic breathing for core stability.
- Activate the deep hip flexors for fluid high-knee movement.
- Engage the glutes to power movement naturally.
- 02 · Week 2
BODYPower & Force
Trunk
- Strengthen your thighs and trunk to absorb and produce force efficiently.
- Improve rotational ability and eliminate unnecessary abdominal tension.
- Achieve balance between squat and hamstring strength for joint health.
- 03 · Week 3
BRANCHESSpeed & Precision
Limbs
- Free up your shoulders, arms, and neck for smooth, pain-free movement.
- Improve your grip and elbow function to reduce excessive tension.
- Walk, run, and jump without unnecessary stress on your feet and shins.
- 04 · Weeks 4–15
BUILDStrength & Performance
Canopy
- Follow a 12-week personalized training plan to reinforce mobility and power.
- Continue building strength with exercises that work with your nervous system.
- Eliminate pain and unlock your body's full potential.
Services
Ways to work with Trainer Mike
Programs
Start where it makes sense for you
Four ways in, from a single phase to the full fifteen-week process.
4B Starter
Weeks 0–1
Learn the foundation and feel the difference in two weeks.
Through BASE
$299
Details4B Foundation
Weeks 0–3
The complete method: BASE, BODY, and BRANCHES.
Through BRANCHES
$995
DetailsThe 4B Training Process
Weeks 0–15
The full process, start to finish, with 12 weeks of programming built for you.
Through BUILD
$3,995
Details4B Continuation
12 more weeks
Another 12 weeks, progressed off everything you just built.
Through BUILD
$1,995
Details
Not sure which one? Apply for a discovery call.
In their words
“Field hockey, basketball and javelin. 2019: 5th place in the PIAA State Meet, 1st place in the PIAA District 3 Meet. Earned an athletic scholarship to Shippensburg University to throw javelin.”
“I had the privilege of working with Trainer Mike starting my freshman year of high school, and from the very beginning he changed the way I understood training. He taught me that being an athlete wasn't just about being the fastest, the strongest, or the one with the most muscle. It was about learning how to care for my body, strengthen my foundation, and build habits that would keep me healthy for years. Because of him, I truly felt myself growing not just as an athlete, but as a person who understood and respected my own body. Over the years, I noticed I was getting injured less, and when something did happen, Trainer Mike was always there for me through a text, a phone call, or an in-person session. I loved working with the 1080 machine and being able to track real numbers, set goals, and hit personal bests. He held me accountable in a way that felt supportive, never judgmental. He pushed me to be better, but never compared me to anyone else. Every session, he gave me his full attention and made sure I never felt rushed or overlooked. Even after I left for college and suffered a hamstring injury, he was the first person I called. As soon as I came home for break, he made time for me, got me in the gym, and had me back on track quickly. Trainer Mike has always taken a genuine interest in me. Not just in my performance, but in who I am. He makes me feel important, valued, and cared for, and that's something I'll never forget!”
“I have been going to Fleming Athletics for the last 5 years. During this time, I have learned a lot physically and mentally. I have learned how my body works and how to fix it when things are wrong. We have had many talks about life that have helped me be who I am today on and off the field. Mike has helped me get stronger, more explosive, and stay healthy so that I am able to perform at the collegiate level. I would not be feeling as confident in my athletic abilities and lifts if it were not for Mikes' programs over the last 5 years.”
Training in action
The work, live
Free
The Tension Headache Protocol
If you carry tension in your neck and shoulders, you already know what it costs you: the headache that starts at the base of the skull, the stiffness that builds through the afternoon.
Most people address the symptom. This free protocol addresses the movement patterns and activation sequences that create the tension in the first place — and it shows you exactly how the 4B process works before you spend a dollar.
Your body was designed to move well.
Start with the free protocol. See the method in action. Then decide.