When you’ve lost your ability to move — you’ve lost everything. 

Nothing makes you feel more powerless than being physically incapacitated. Pain. Procrastination. Anxiety. Stress. These things sap your energy, and hold you back in your pursuit of health and happiness. 


What if taking control of your mornings could have a snowball effect on the rest of your day? 

How would your life change if your body was capable of doing anything you asked it to do?


5 Minute Flow has already helped tens of thousands of people all over the world eliminate aches and pains, increase their flexibility and strength, and boost energy. Many people find that they no longer “need” their cup of coffee in the morning just to get moving!

What can you expect to achieve by following this program?


The new epidemic grasping humanity is not a traditional communicable virus. It is inactivity, itself. Immobility. Physical Imprisonment.


The thing is, many people simply learn to live with the slow deterioration of their physical bodies. The small but progressive nature of the increasing immobility traps its victims like a lobster in a pot slowly brought to a boil.


This lack of physical capacity is a chief cause in OBESITY. Finding physical activities that you love to can be tough—it’s a lot tougher if everything hurts.


This is the primary reason I put together 5 Minute Flow. I want to give you back your PHYSICAL FREEDOM. I want your body to be able to function in any situation without fear of injury or strain.


People are always shocked at what a huge difference 5 minutes of high quality movement every morning would bring to your life. The compounding effect of 5 minutes of daily practice can really give you back your physical freedom.


Maximize Your Movement Potential in 5 Minutes a Day


Why does it work so well?

5 Minute Flow was created with a deep understanding of physiology, habit formation, and behavioral psychology. It is organized so you will succeed, not for 30 days, but for the rest of your life. The specific breathing, movements and techniques come from a powerful combination of modern physical therapy, gymnastics, yoga, martial arts, and dance.


Bruce Lee was famous for his relentless “hacking away the unessential.” This type of training is the key to health and fitness. 

5 Minute Flow is only the absolute essential—but with limitless potential.


The movements you will learn in this program are designed to flow together like a symphony. Once you have learned your basic foundational movements, you will be able to create an unlimited amount of combinations and flows with progressively more advanced movements. As your coordination improves, your flow will look more like a martial artist performing a Kata than simple mobility exercises. These specific movements and transitions not only make you more flexible, but they also develop movement variability.



What is Movement Variability? 


Movement variability is the key attribute of injury prevention and elimination. The reason many people get injured is that they have a very low amount of variety when it comes to movement. Even people who go to the gym typically only move in a very linear and restricted fashion. This can lead to overuse injuries, poor posture, and loss of joint range of motion.


Only a very small percentage of humans actually take their muscles, joints, and connective tissue through their full range of motion every day. These people are typically very strong, flexible, and injury-free. In order to enjoy life and perform at the highest level, you must prepare your body to handle anything (without fear of injury).


5 Minute Flow is about getting you off the sideline and putting you back in the game. Whether that game is having the freedom to run around with kids, or grandkids, or winning at any sport your heart desires.


What I CAN’T STAND is when people yield to the universally accepted attitude of, “well things just don’t work as well when you get older…”

TO HELL WITH THAT! I have seen teenagers and young people improve their athleticism by making mobility a priority. I have also seen countless examples of people in their 60s and 70s restoring physical function and engaging in sports like ping pong, racquetball, and triathlons. Every time I see physical freedom restored, I hear something version of the following;


“It’s like I have my life back.”


“I can do things better now in my sixties than when I was in my 30s!”

A lot of diseases and forms of physical deterioration are caused, ultimately, by a sedentary lifestyle. By inactivity. By the seemingly relentless advance of immobility due to aging.


The thing is, this can be avoided—and you can supercharge your body to perform in everything you do at a higher level than you are right now.


You see the secret is that this type of movement also increases your strength. It does this by putting your joints in their ideal alignment for maximum torque. Joints and their connections (muscle, tendon, ligament) are designed in a very specific way. The shape and structure of these components are perfectly set up to function at optimal levels. Unfortunately, one result of a sedentary lifestyle is losing what’s called Joint Centration. Joint Centration can best be described in the following way: having the joint in its ideal position with the structures around it holding appropriate tension to keep it in that ideal position. Proper joint contraption is necessary to have healthy joint function—and move massive amounts of weight, sprint like a cheetah, etc…You know, fun stuff.


The consistent practice of daily movement is the only way to truly prepare your body for life.
What I’ve put together here is a 5 minute movement and breathing practice designed to help you move, feel, and live better. It conditions the nervous system, muscles, joints, and connective tissue to enhance movement and eliminate the consequences of a sedentary lifestyle. It encourages ALL LEVELS to move at the highest level, and pain-free in a sedentary world


Physical Freedom is what I am offering you.

$79 TODAY ONLY $59


Build Muscle & Strength with Mobility 


Enhance Proprioception
Proprioception is basically your brain’s map of your body. If you have a deficit in your proprioception you will experience a decrease in strength and mobility. Furthermore if your proprioception is not very good, you are more likely to experience pain. To sum up, a lack of proprioception will make you weak, stiff, and painful.


Relieve Stress and balances your Hormones
One cool feature of mobility training is that it stimulates your body’s hormones to burn fat and build muscle. By relieving stress, and thereby balancing out the excess of stress hormones, you put your body in a state where it will be more likely to build muscle and enhance strength. Strength training and sprinting enhance testosterone and growth hormone production (muscle builders)–so if you combine that with mobility work you will put your body in a superior hormonal state for building muscle and enhances strength.


Optimize Muscle Tension
Ideally, your muscles will work together toward a goal, and keep your joint centered in the socket at the same time. Unfortunately, the balance of tension in opposing muscles is often skewed, and not only pulls joints out of alignment, but also fights you through every movement.For example, I frequently see people who have great difficulty in lifting their arms overhead struggle to military press. This is simply because they are fighting 2 opponents now–gravity AND their opposite muscle groups. This same thing is true for most movements. If you have to fight your body, the same weight will feel heavier. So if you prioritize mobility work, you are going to be able to maximize your training.


Prevent Injury
This last point goes hand-in-hand with point 3, but it has to be said. Mobility work prevents injuries. One key roadblock I see hold people back from maximizing their strength and muscle potential is injury.

Putting a strong emphasis on mobility training is what allows me to do crazy things like this without fear!

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

― Socrates


Why Do I Care So Much About Mobility?


My name is Max Shank. The best way to describe me would be the lovechild of Bruce Lee and Jack Lalanne—Relentlessly hacking away the unessential while helping you become the healthiest version of yourself. Fighting with my entire being to eradicate obesity, pain, and sickness. 


I’ve broken bones, torn muscles, and shredded connective tissue during a youth of high level soccer. When I retired from soccer, I had chronic back pain, knee pain, and I couldn’t touch my toes. At my lowest point I was bedridden for a week. By making mobility training a priority in my life I was able to make a change. My pain has faded away into distant memory, the stress has been erased from my brain, and my professional and personal life have improved tenfold. 5 Minute Flow was the catalyst for all of that.


My purpose in life is to help people move well again-- the way we used to move as children. It’s a crazy world we live in, and it seems like as people we are moving less and less. I want everyone to experience it through strong, mobile, and capable body. The beauty of 5 Minute Flow, is that anyone can do it—and everyone will benefit from it. Whether you are in your golden years, or looking to get the edge in your athletics, 5 Minute Flow can help you achieve in a way you didn’t think was even possible.


I dedicated the last decade of my life to helping people move better and live better through improved fitness and health. I created 5 Minute Flow to give you 100% physical freedom. To give you a body that is capable of anything—both physically and mentally. There are no magic bullets or secret pills that the “celebrities don’t want you to know about.” It’s just about doing the right things consistently over the long term. But how is that best achieved?


Move. Breathe. Live. 


Movement Changes Lives 



This story is about a man name Rob. Rob was 62 years old when he walked into my gym (referred from a member who had fixed their back pain). Rob hadn’t run for 15 years—he had chronic pain in most of his major joints, and his activity level was playing golf once per week. Fast forward to 6 months of diligent work at Ambition Athletics, and Rob and I were playing racquetball together once a week. He had actually regained the ability to run—even though it had been lost for over a decade. Rob is 67 now and we still play once a week to this very day, and he is one of my closest friends. 


Rob flexing

The next story is about a man named Josh who drove from LA to see me (~2-3 hours depending on traffic). Josh was a strong, strong man who could already bench press 320lbs when he first came to me. However, when he would do even light deadlifts and squats, he experienced back pain. Fast forward to just a few months later and Josh was hitting Personal Records in every single one of his lifts (without any heavy lifting in training), his back pain was gone, and his mobility had improved significantly—he was able to put his palms flat on the ground, even though he had never in his ENTIRE LIFE been able to even touch his toes.


5 Minute Flow is a progressive program that can take any human being from absolute level zero, all the way up to a ninja warrior of movement. Starting with a foundation of simple joint mobilizations used by cutting edge physical therapists, and eventually leading to an advanced hybrid of calisthenics, yoga, and martial arts, 5 Minute Flow will make you into a better man or woman.


5 Minute Flow is something you will look forward to doing every day. It challenges and builds your mobility, strength, and coordination. It also just feels damn good and will release "happy hormones" into your blood stream--eliminating stress and reducing anxiety.


But of course, none of this is possible unless you make a commitment to yourself. Give your body 5 minutes per day to show it that you love it. That’s the real “body love.”


Don’t make another excuse—take the plunge, and start living better.

$79 TODAY ONLY $59

Topics Covered


Step by step instruction on how to mobilize each joint properly.


How to stack the deck in your favor and help anyone (or yourself) develop a life-long exercise habit.


Learn the most effective mobility drills to reduce stress, alleviate tension, and promote relaxation.


1) Follow Along
2) Improvisation
3) Scenario Driven or Games
4) Body-Part Focused


How it contributes to mobility, stress, and strength--and how you can improve all three with simple breathing exercises. Methods for integrating improved breathing patterns into normal activity.


The core muscles are extremely important, but not just for looking good at the beach. We'll cover how to fire up that core the right way, which is necessary for maximizing both flexibility and strength.


Understand what the passive/active gap is, and how you can use that knowledge to prevent injuries.


A crash course in understanding how to correct and maintain your posture - an integral component in living a healthy and pain-free life.


5 Minute Flow Guide (.pdf):

    Step by step guide teaching you how to start from nothing and quickly learn to improvise flows to fit your lifestyle.

Instructional Videos (streaming and downloadable):

    Over 35 videos ranging from breaking down the single joint mobilization all the way to scripted 5 minute flows.

Bonus Flow Videos:

    Ultimate Shoulder Warm-Up & Power Up the Posterior Chain

This stuff works. Thousands of people all over the world can't be wrong. Even though I am practically giving this away (about 7 trips to Starbucks pays for it), I want to offer a RISK-FREE-MONEY-BACK-GUARANTEE.

There's a catch, though. You CAN'T return the product within the first 69 days. 69 days is one of the mutually agreed upon thresholds for a habit to "stick." So I want you to have the maximum chance of success. DO YOUR FLOWS FOR 2 MONTHS. If after that, you aren't satisfied with the results (you will be), then just email me and I'll be more than happy to give you 100% of your money back. 


Real Stories from 5 Minute Flow-ers