The complete program · Weeks 0–15
Twelve Weeks From Now, Your Body Can Move the Way You've Stopped Expecting It To
The Fleming Athletics 4B Signature program is the complete 15-week system — from foundational movement re-patterning through 12 weeks of progressive, personalized BUILD — for physically active people who are done managing pain and ready to change the underlying cause.
This is not a pain management program. It is not a fitness routine with a clinical label on it.
The 4B Signature program is a sequenced, progressive system that starts where most programs skip: the neurological foundation of movement. By the time you reach the BUILD phase, you will not be piling load on top of dysfunction. You will be loading a movement system that actually functions — one that has been deliberately re-patterned, phase by phase, to work the way it is designed to work.
The promise: move freely. Train without pain. Do the things you have backed off of.
Not by working around your limitations. By removing them.
Who This Is For
- You are physically active — or fully committed to becoming so — and pain is currently limiting what you can do
- You have tried conventional rehabilitation, generic training programs, or both, and you are not where you want to be
- You understand that real change requires real commitment, and you are ready to do the work across 15 weeks
- You want to understand the why behind what you are doing, not just follow a list of exercises
- You are coachable — willing to build the foundation properly, even when that means slowing down before you speed up
Who This Is NOT For
- You are looking for a quick fix or a passive solution
- You are in an acute medical crisis, or your physician has told you exercise is contraindicated
- You want a download-and-do-it-alone program with no coaching relationship
Important: This is not medical treatment. Trainer Mike Fleming is a licensed Athletic Trainer (ATC), not a physician. This program does not diagnose, treat, or cure any medical condition. Please consult your healthcare provider before beginning any new exercise or training program.
The Full 15-Week Structure
Week 0
Assessment and Onboarding
Week 1
BASE: The Foundation
Breathing. Core Stability. Deep Hip & Glute Activation.
Week 1 establishes the neurological foundation that everything else is built on.
You will learn diaphragmatic breathing not as a relaxation technique, but as a functional core stability tool — the mechanism that activates the deep stabilizers before any movement load is applied. Combined with deliberate deep hip flexor and glute activation, BASE training establishes the pattern your body needs for fluid, high-knee movement driven by a core that is actually doing its job.
Most people have never trained these patterns deliberately. When they do, movements that felt effortful begin to feel easy. That is not a coincidence — it is the correct activation sequence finally working.
Week 2
BODY: Power and Force
Trunk Strength. Rotation. Balance. Force Production.
With the foundation in place, Week 2 builds power.
Trunk and thigh training develops your capacity to absorb and produce force across the full kinetic chain — the force output the glutes and hips activated in BASE are now able to transmit. Rotational work prepares you for multi-directional demands. And systematic rebalancing between squat-pattern and hamstring strength begins protecting your joints for the long term.
This is where the body starts to feel like an asset again.
Week 3
BRANCHES: Speed and Precision
Shoulders. Arms. Neck. Grip. Feet.
Week 3 refines the signal.
BRANCHES training frees the upper kinetic chain — shoulders, arms, neck — for the smooth, pain-free movement they are capable of. It addresses grip and elbow function to reduce the chronic tension that travels up the chain and creates problems that feel like shoulder injuries but originate in the hand. And it instills load-appropriate mechanics for walking, running, and jumping — so those activities stop generating unnecessary stress on the feet and shins.
Athletes notice the biggest immediate performance changes here. Non-athletes realize how much daily movement has been compensated — and how much easier everything gets once it is not.
Weeks 4–15
BUILD: 12-Week Progressive Performance
Personalized. Progressive. Delivered in Everfit.
BUILD is where everything comes together.
Your 12-week plan in Everfit is individualized to your body, your goals, and the movement data gathered across the first three phases. It is not a template. It is built for you — based on what your movement screen revealed, what BASE, BODY, and BRANCHES showed about how you actually move, and where you want to go.
Progressive loading. Continued mobility integration. Performance work that cooperates with your nervous system rather than fighting it. This is long-term change, not another cycle of temporary relief.
What's Included
Online Course — BASE, BODY, and BRANCHES (Weeks 0–3)
Lifetime access to the Fleming Athletics course platform. Video instruction, written protocols, and guided practice for all three foundational phases.
12-Week Personalized BUILD Plan (Weeks 4–15)
Delivered in Everfit. Individualized to your assessment data and goals. Progressive and adjusted as you advance through the cycle.
Coaching Access During BUILD
Your Investment
Option 1
Full Price
$4,400
Enroll at any time
Option 2 — Best value
Paid-in-Full Discount
$3,995
Save $405 — available during open enrollment
Option 3
Payment Plan
3 × $1,395
Enrollment locks your start date and pricing
Enrollment closes the 1st of every month. The program starts the 3rd.
The Fleming Athletics 4B Process Guarantee
- 14-Day No-Questions-Asked Refund. If you start the program and decide within the first 14 days that it is not the right fit, you receive a full refund. No form to fill out. No explanation required.
- The “Show Your Work” Guarantee. Show Your Work: complete three months of the program and earn a free month on top.
Enrollment
Mike accepts 4 new Signature clients per month. This is a genuine capacity constraint, not a marketing device. The Signature program requires real, individualized attention — particularly during the BUILD phase. Four clients per month is the number that allows Mike to do that work at the level it deserves.
Enrollment closes the 1st of every month. The program starts the 3rd.
Questions before applying? Email Mike at flemingathltcs@gmail.com or call 717-800-8953.
Questions We Hear
I've tried programs like this before and they didn't work.
The programs you tried gave you the right exercises in the wrong order. That is not a small distinction — it is the entire mechanism behind why pain persists despite effort. The 4B process is built around sequencing, not just exercise selection. If you have never trained with this specific framework — BASE establishing neurological foundation before BODY builds on it before BRANCHES refines it — you have not tried this. The surface-level similarity to other programs is cosmetic.
$3,995 is a lot of money.
It is a real investment. What have you spent over the last two years on physical therapy co-pays, massage, gym memberships, programs that produced temporary results, and the recurring cost of managing pain that never fully resolves? The 4B Signature program is designed to produce a change that holds — not a temporary intervention you return to every six months. The payment plan (3 × $1,395) makes the entry point more accessible. The paid-in-full option ($3,995) saves $405 and is the better financial deal if the commitment is already clear.
What if my situation is too severe for this?
The intake and onboarding process includes a movement assessment that gives Mike the information he needs to determine whether the program is appropriate for you, and how to adapt it if needed. If for any reason the program is not right for your situation, Mike will tell you before you begin — not after. The 14-day guarantee covers you if something changes once you are inside. If you have significant health concerns, the right first step is a conversation: flemingathltcs@gmail.com or 717-800-8953.
I'm not sure I can stay consistent for 15 weeks.
That is worth taking seriously. The program is built with a progressive structure specifically because behavior follows momentum — early, tangible results in BASE and BODY create the feedback loop that makes BUILD feel like a natural continuation, not a second commitment. If you are genuinely uncertain about your readiness, the Bite or Medium options let you start smaller and prove it to yourself first.
I want to think about it.
Fair. The free Tension Headache Protocol exists precisely for this reason — to give you a real experience of the method before any financial commitment. If you've already gone through it and you're still in a holding pattern, the honest question is: what specific information is missing? Email Mike directly — flemingathltcs@gmail.com — and he'll give you a direct answer.
The Next Move Is Yours
You know what it feels like to move without pain. You remember it. The 4B Signature program is the system that gets you back there — and keeps you there.
Four clients. One start date. One month to decide.
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.