LEARN | Movement Foundations

LEARN | Movement Foundations

This Learn component teaches the basic techniques of each of the 10 movements, with variations for each that increase in difficulty as you progress. Each movement falls under one of three categories: Animal, Power, and Transitional.

No equipment used.
Time: 5 - 10 minutes.

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LEARN | Movement Foundations
  • Frog | Level 1

    Frog is the first of four “animal-based locomotion exercises” - which simply means we imitate how animals move. These movements will likely feel familiar to you: as children, we often flow through these types of motions naturally while we play. Frog is a great way to get comfortable moving with y...

  • Frog | Level 2

    Frog is the first of four “animal-based locomotion exercises” - which simply means we imitate how animals move. These movements will likely feel familiar to you: as children, we often flow through these types of motions naturally while we play. Frog is a great way to get comfortable moving with y...

  • Frog | Level 3

    Frog is the first of four “animal-based locomotion exercises” - which simply means we imitate how animals move. These movements will likely feel familiar to you: as children, we often flow through these types of motions naturally while we play. Frog is a great way to get comfortable moving with y...

  • Monkey | Level 1

    Monkey is a great movement to counteract the effects of sitting, standing, and moving in a straight line (think running, cycling, walking, and even weight training). This movement demands mobility in the hips, which is the key to unlocking a deep squat position and essential in finding freedom in...

  • Monkey | Level 2

    Monkey is a great movement to counteract the effects of sitting, standing, and moving in a straight line (think running, cycling, walking, and even weight training). This movement demands mobility in the hips, which is the key to unlocking a deep squat position and essential in finding freedom in...

  • Monkey | Level 3

    Monkey is a great movement to counteract the effects of sitting, standing, and moving in a straight line (think running, cycling, walking, and even weight training). This movement demands mobility in the hips, which is the key to unlocking a deep squat position and essential in finding freedom in...

  • Gorilla | Level 1

    Gorilla is all about exercising your joints. The movement is ideal for getting into the hip and shoulder joints, both of which are often blocked due to the poor movement diet of our modern lives. All of that sitting - in a car or transit, at work, on the couch - takes a large toll on our bodies. ...

  • Gorilla | Level 2

    Gorilla is all about exercising your joints. The movement is ideal for getting into the hip and shoulder joints, both of which are often blocked due to the poor movement diet of our modern lives. All of that sitting - in a car or transit, at work, on the couch - takes a large toll on our bodies. ...

  • Gorilla | Level 3

    Gorilla is all about exercising your joints. The movement is ideal for getting into the hip and shoulder joints, both of which are often blocked due to the poor movement diet of our modern lives. All of that sitting - in a car or transit, at work, on the couch - takes a large toll on our bodies. ...

  • Bear Crab Roll - Level 1

    Bear, Crab and Bear-Crab Rolls are an easy and fun way to get your hands on the ground and play. You may actually have so much fun in the movement that you won’t notice how much it’s benefiting your shoulder mobility and strengthening your core! If you want to work on strengthening and toning you...

  • Bear Crab Roll | Level 2

    Bear, Crab and Bear-Crab Rolls are an easy and fun way to get your hands on the ground and play. You may actually have so much fun in the movement that you won’t notice how much it’s benefiting your shoulder mobility and strengthening your core! If you want to work on strengthening and toning you...

  • Bear Crab Roll | Level 3

    Bear, Crab and Bear-Crab Rolls are an easy and fun way to get your hands on the ground and play. You may actually have so much fun in the movement that you won’t notice how much it’s benefiting your shoulder mobility and strengthening your core! If you want to work on strengthening and toning you...

  • Cartwheel | Level 1

    Cartwheels have a special place in our hearts. If there’s one movement that reminds us of our childhood, it’s this one. The Cartwheel is both fun and powerful. It will strengthen your entire body, create flexibility and mobility in all the major joints, and teach you how to balance power with con...

  • Cartwheel | Level 2

    Cartwheels have a special place in our hearts. If there’s one movement that reminds us of our childhood, it’s this one. The Cartwheel is both fun and powerful. It will strengthen your entire body, create flexibility and mobility in all the major joints, and teach you how to balance power with con...

  • Cartwheel - Level 3

    Cartwheels have a special place in our hearts. If there’s one movement that reminds us of our childhood, it’s this one. The Cartwheel is both fun and powerful. It will strengthen your entire body, create flexibility and mobility in all the major joints, and teach you how to balance power with con...

  • Pistol Squat | Level 1

    Pistol Squat is truly a full lower body workout. This one movement tests your ankle mobility, quadriceps and glute strength, as well as balance and coordination. You can easily practice all variations of this movement, anytime and anywhere. Some of our favourite times to whip out Pistol Squats in...

  • Pistol Squat | Level 2

    Pistol Squat is truly a full lower body workout. This one movement tests your ankle mobility, quadriceps and glute strength, as well as balance and coordination. You can easily practice all variations of this movement, anytime and anywhere. Some of our favourite times to whip out Pistol Squats in...

  • Pistol Squat | Level 3

    Pistol Squat is truly a full lower body workout. This one movement tests your ankle mobility, quadriceps and glute strength, as well as balance and coordination. You can easily practice all variations of this movement, anytime and anywhere. Some of our favourite times to whip out Pistol Squats in...

  • Martial Arts Kick | Level 1

    Martial Arts Kick has never been our favourite movement, but that’s exactly why it’s in this program. With our yoga background, we’ve taught our bodies to move slowly with control through an impressive yet passive range of flexibility. The Martial Arts Kick is all about explosive power and active...

  • Martial Arts Kick | Level 2

    Martial Arts Kick has never been our favourite movement, but that’s exactly why it’s in this program. With our yoga background, we’ve taught our bodies to move slowly with control through an impressive yet passive range of flexibility. The Martial Arts Kick is all about explosive power and active...

  • Shoulder Roll | Level 1

    The Shoulder Roll may look a little intimidating at first, but it’s actually quite safe when learned and practiced correctly and responsibly. It’s critical that you take your time with this movement. The Shoulder Roll is an uncommon way of moving from laying down to kneeling position. By practici...

  • Shoulder Roll | Level 2

    The Shoulder Roll may look a little intimidating at first, but it’s actually quite safe when learned and practiced correctly and responsibly. It’s critical that you take your time with this movement. The Shoulder Roll is an uncommon way of moving from laying down to kneeling position. By practici...

  • Shoulder Roll | Level 3

    The Shoulder Roll may look a little intimidating at first, but it’s actually quite safe when learned and practiced correctly and responsibly. It’s critical that you take your time with this movement. The Shoulder Roll is an uncommon way of moving from laying down to kneeling position. By practici...

  • Scorpion Walk | Level 1

    This movement is a heavy hitter when it comes to mobility throughout the entire body: thoracic spine, core, hips, shoulders, wrists, ankles, and neck. Not only does Scorpion demand strength and flexibility from every joint in the body, it also trains your proprioception (spatial awareness), gives...