Q+A about Intu-Flow, the Joint Mobility Encyclopedia of Human Movement

Richard asked me about how long it takes to progress through each level of sophistication in a joint mobility program. Here is my response:

Just a little word of advice, from someone who spent 4 months on the beginner level of Scott Sonnon’s Intu-Flow DVD Program (actually Warrior Wellness, the pre-cursor to Intu-Flow).

I would definitely go through the beginner level at least once so that you understand the range of motion you are trying to achieve at each joint. Some of the exercises may seem super-easy, but that’s ok. If you’re like me, the beginner level will offer plenty of challenge for you. I suggest that you adopt the mindset of a student and a complete beginner, and don’t treat the program like strength training which can be muscled-through. Instead, think of it as shaving away your movement inhibitors ever so slightly each day.

When I first started mobility training, I was in a straight-jacket of tension, and had quite a bit of trouble even achieving the basic ranges that Scott demonstrates on the DVD. I did not progress to intermediate until I knew that I could not make ANY more progress unless I added an element of increased sophistication – and for me, that didn’t happen for over 120 days of full body sessions. I spent 4 months on the beginner level before moving on from basic ranges to circles at each joint.

No doubt, your progress and results will be unique, and you should use your intuition to guide you, rather than my own template. A good rule of thumb that I have heard from the RMAX coaches is to stick with each level for at least 2 weeks before trying another one. I consider this the bare minimum, and realistically you should wait until you feel the movement “grow.” Milk each level for what they’re worth – there is so much to be explored!

The goal of Intu-Flow is not to advance through the levels, eventually reaching the master status. On the contrary, each level is just a further progression and sophistication of the earlier stage. So, you should still be reaching the basic ranges of motion that you learn about in the beginner level while you are doing the intermediate, advanced, and master levels.

With mobility training, you don’t become “better” or more advanced, so much as you refine the basics everyday through your personal practice.

It took me two years of near-daily practice to honestly be prepared for the master level, and I still fluctuate through all levels now that I have progressed through all of them. With practice, your mobility training will become less routine, and more intuitive. Some days, you’ll feel a need to go a little deeper into a certain range of motion – and other days you may feel like you’re just “going through the motions” because you already feel great – yet you know that you are doing your body a service and delivering nutrition to your tissues.

The ultimate goal is personal mastery, and it is best tackled as progressively and holistically as possible. Take your time with the materials.

If you adopt a lifestyle approach to fitness, incorporating a very progressive joint mobility program will be easy. I didn’t rush to master all the levels because I wanted to MASTER each one, and know that I would be free to move for the rest of my life. In the past, I wouldn’t have dreamed of seeking a goal for 2 years – I wanted 12 week quick-fixes. But by doing so, I ensured that my progress would be natural and permanent, that I would enjoy the greatest benefits from my practice, and that I would OWN my movement.

To your health and success,

Fitness Professional and Joint Mobility Aficionado

P.S. Find more information about joint mobility on my site by clicking here, or visit the RMAX shop for the most comprehensive resource on mobility training: