The system
The 4B Training Process
Four phases, performed in order, each one earning the next. The order is the method — not a suggestion about how to organise your week.
Deep stabilising muscles have to switch on before the larger, more powerful muscles can do their work efficiently. Skip that and the body recruits whatever is available instead: bigger muscles taking on jobs they were not designed for, joints absorbing load that should be spread across the whole system, movement that should feel effortless starting to feel like effort.
The 4B Training Process rebuilds that sequence from the bottom up.
- Weeks 4–15
BUILD
Strength & Performance — 12-week plan, strength, power
- Week 3
BRANCHES
Speed & Precision — shoulders, neck, grip
- Week 2
BODY
Power & Force — thighs, trunk, rotation
- Weeks 0–1
BASE
Foundation & Breathing — diaphragm, deep hip flexors, glutes
Phase 01 · Weeks 0–1 · Roots
BASE
Foundation & Breathing
- Master diaphragmatic breathing for core stability.
- Activate the deep hip flexors for fluid high-knee movement.
- Engage the glutes to power movement naturally.
Phase 02 · Week 2 · Trunk
BODY
Power & Force
- 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.
Phase 03 · Week 3 · Limbs
BRANCHES
Speed & Precision
- 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.
Phase 04 · Weeks 4–15 · Canopy
BUILD
Strength & Performance
- 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.
Why the order matters more than the list
Standard rehabilitation programs and generic gym routines focus on which exercises to perform. Most of those exercises are fine. The problem is that performing them in the wrong order asks your body to build strength on top of a pattern that is not working yet — which reinforces the compensation instead of removing it.
That is why progress stalls, why relief is temporary, and why the same pain keeps finding its way back. The 4B Training Process sequences every phase so each one is built on a foundation that is already doing its job.
Fleming Athletics provides athletic training, strength and conditioning, and movement education. This is not medical advice, diagnosis, or treatment of disease. Consult your physician before beginning any exercise program, especially if you have an existing injury or medical condition.
Start with the phase that starts everything.
The free Tension Headache Protocol is BASE thinking applied to one specific problem. It is the fastest way to feel what sequencing does.