Movement

Twelve practices for the body that moves

Ranked foundational to advanced, but everything is open. Follow the flow of the day. Each practice is its own track and holds your place, and the later ones assume the earlier ones underneath.

Daily habits, check off as you go

The five principles, what every practice trains

Ground contactBare feet on real surfaces. The foot is the body's first sensor.

Posterior chainPower comes from the back of the body: glutes, hamstrings, spine.

Spiral and rotationMovement travels in spirals, not straight lines.

GaitWalking and running are the master patterns everything else serves.

Breath and posturePosition and breath set the ceiling on every rep.

Daily habits, check off as you go

The five principles, what every practice trains

The twelve practices