LEARN | Athletic Movement with Dom Termansen

LEARN | Athletic Movement with Dom Termansen

In this Learn component, Dom teaches 28 movements from 9 categories of exercise, from footwork to dynamic core. Each video will guide you through an individual movement, teaching quality form alongside modifications and common mistakes to keep in mind as you explore Athletic Movement.

No equipment used.
Time: 5 - 10 minutes.

LEARN | Athletic Movement with Dom Termansen
  • Athlete's Sun Salutation

    The Athlete’s Sun Salutation is designed to warm up the entire body. Expect to increase your heart rate, activate your core, and ready the joints and muscles for increased load-bearing movements in the knees, ankles, hips and shoulders.

  • Forward Hop

    The Forward Hop is the foundation movement. Draw an invisible line in front of you and establish a low base with your feet shoulder width apart. Jump with both legs at the same time, hopping forward and backwards. Keep knees bent and land softly. Forward Hop can be done either double or single leg.

  • Lateral Hop

    Change it up for the Lateral Hop by creating an invisible line beside you, and then hop side-to-side. This movement can be done with single or double leg. Keep your head up and your toes featherlike.

  • Two Foot Linear Hop

    Two Foot Linear Hop challenges you to add alternating legs. Start by drawing an invisible line in front of you and determining a lead leg and trail leg. Move the lead leg forward and then the trail leg forward to match, then backwards, and repeat. Begin moving slowly and then speed up once you’re...

  • Scissor Shuffle

    The Scissor Shuffle challenges you to move your alternating feet simultaneously in a scissor motion. Draw an invisible line in front of you. Start with your lead leg in front of you and trail leg behind you. Alternate legs at the same time as fast as you can. Be mindful of your position, keep kne...

  • Plank

    The Plank requires minimal movement to strengthen the core. In this foundation movement, you will start with hands and knees on ground in tabletop position, moving into plank position. Dom offers three simple modifications to make this position more challenging: squeezing the mat, bear crawl plan...

  • Plank Punches

    Plank Punches take the basic plank position and amp it up to a more athletic-based movement by adding upper body movement with alternating punches. The biggest challenge in this movement is to maintain equal hip level while punching. Remember that slower is better in this movement.

  • Climbers

    Climbers increase strength, flexibility and blood circulation. Starting again in low plank position, bring right knee to right elbow and then left knee to left elbow. Repeat the movement slowly until you feel comfortable and then speed it up.

  • Inch Worm Shuffle

    Standing with feet shoulder width apart, roll your hands to the floor, and with a tight core, move into high plank position. Walk your feet forward to match your hands. If you have the space, repeat the movement moving forward. If you don’t have a lot of space, you can shuffle through the movemen...

  • Bear Crawl Shuffle

    Come to a low squat position. From here, you will walk your hands to the ground in front of you, keeping your knees bent, chin and chest parallel to the floor. Now, crawl forwards across the ground, left leg with right arm and right arm with left leg. To do the Bear Crawl / Shuffle, move forwards...

  • Spider Crawl Shuffle

    Similar to the two shuffle movements that came before, the Spider Crawl Shuffle is all about moving in a forward and backward motion while switching up the way in which you shuffle. This is a great movement for stability and core strength.

  • Hip Bridge

    Start on your back with your feet on the ground shoulder width apart. Use glutes, hamstrings and calves to lift your hips towards the sky. Maintain a straight line from shoulders to knees and make sure to keep heel and toes glued to the floor. This movement works your glutes and core.

  • Single Leg Hip Bridge

    For the Single Leg Hip Bridge, start in the same position on your back but this time straighten and raise your right leg while moving through the hip bridge motion. Complete as many reps as you feel you can before switching to the left leg. You can continue to repeat on each side, paying special ...

  • Hamstring Walkout

    Start in the Hip Bridge position and begin by walking your legs all the way out to full extension and back again. It’s important not to go further than your body is comfortable with. You want to make sure that you can walk back in while keeping your stability.

  • Static Lunge

    The Static Lunge is simply lunging in place. Start with right foot two feet in front of the left. From here, drop slowly into your Lunge. When you’re in the Static Lunge position, both legs will be 90 degree angles. Move through this motion carefully, making sure that your upper body is straight ...

  • Side Lunge

    The Side Lunge switches up the direction by lunging to your side instead of forward. Start with your legs shoulder width apart. Your right foot is your lead foot. Step into your right side lunge with your right foot and step back to center. Concentrate your weight in the back of your glute. Focus...

  • Russian Deadlift

    The Russian Deadlift (RDL) focuses on balance. Start with feet shoulder width apart. Come up into runner’s stance right knee and left arm and then slowly kick your leg behind you. Continue to bend into the leg until you feel stretch in the hamstring. Keep your arms engaged but relaxed. Move slow ...

  • Squat

    Maintain a rigid core while slowly dropping down into your squat. The key to this athletic movement is tempo - give yourself 3 seconds to get down into a squat position and 1 second to explode up to standing. Keep your core active and knees in a tight, controlled stance.

  • Vertical Jump

    The Vertical Jump is a simple, controlled jump directly upwards while remaining in spot. You want to focus on three keys things: soft landings in a low hip position, quick transitions and going for max height. Don’t be afraid to really go for it.

  • Semi Jump

    The Semi Jump is characterised by a jump without the load phase. It may feel a little strange at first. The tempo is 0-3-1. At the bottom, pause for 3 seconds and then jump for 1 second, and all the way down into squat again. Make sure to always land softly with knees bent.

  • Broad to Vertical Jump

    The Broad to Vertical Jump incorporates what you’ve already learned and adds a level of difficulty. To start, load through a quick transition to a low squat and propel yourself up and forward in front of you. Then immediately into a jump for height, turning in mid-air to land facing the other dir...

  • Forward Lunge

    Get into position to fall into your Forward Lunge. Pause for 3 seconds in the lunge before exploding back up for 1. This movement is all about maintaining stability and control.

  • Split Jump

    The Split Jump takes elements from movements you’ve already learned and adds twist for increased difficulty. Start in a split stance - right foot two feet in front of the left. From here, bend your knees and fall into a low hip position. Jump as high as you can from the lunge position and return ...

  • Alternating Split Jump

    The Alternating Split Jump takes what you just learned and adds in a switch of the legs in mid-air as you jump. Every rep you land in a new split stance. Land light on your feet and pay attention to the positioning of your feet each time. Your legs should always get to 90 degrees when landing in ...