MOVE
Move better, build usable flexibility, and develop strength through your full range.
MOVE is a comprehensive toolkit for building a stronger, more mobile and adaptable body. Explore movement through targeted education, individual exercises and guided practices designed to improve flexibility, joint capacity, strength and control. Work toward specific goals like a deeper squat, pancake or middle split; improve the function of your hips, spine and shoulders; or simply build a more intelligent approach to maintaining your body. This isn't a course you need to complete from beginning to end. Start with the foundations, choose the areas most relevant to you, and use the Learn → Train → Practice framework to turn understanding into lasting physical change.
Course Content
START HERE
Understand the system. Assess where you are. Learn how to use MOVE.
MOVEMENT FOUNDATIONS
Build the fundamental awareness, control and movement vocabulary that support everything else in MOVE. Explore breathing, alignment, joint control, balance and foundational patterns designed to help you better understand and organize your body before adding greater range, load or complexity.
DEEP SQUAT + ANKLE MOBILITY
Develop the ankle mobility, knee capacity, hip range and lower-body strength that contribute to a comfortable, capable deep squat. Learn what may be limiting your squat, train the individual components, and bring them together through targeted practices.
FRONT SPLITS + POSTERIOR CHAIN
Develop greater freedom through the hamstrings, hip flexors and posterior chain while building the strength and control required to use that range. Explore the foundations of forward folding and front splits through both active and passive approaches.
PANCAKE + STRADDLE FLEXIBILITY
Develop greater freedom in straddle-based positions by combining hip abduction, forward folding and active compression. Build the flexibility and strength required to access deeper pancakes while maintaining greater control throughout the range.
MIDDLE SPLITS + LATERAL MOBILITY
Develop lateral hip mobility and active control for stronger, more sustainable middle-split flexibility. Explore progressive approaches to hip abduction while building strength through the adductors and surrounding tissues.
HIP ROTATION + MULTIDIRECTIONAL MOVEMENT
Move beyond primarily forward, backward and lateral patterns by developing internal rotation, external rotation and multidirectional hip control. Build the rotational capacity, strength and coordination that support adaptable movement across a wider range of positions.
SPINAL + UPPER-BODY MOBILITY
Bring multidirectional movement into the spine, shoulders and upper body. Explore articulation, rotation and integrated mobility across multiple planes while developing greater awareness and control through the trunk and shoulder complex.
INTEGRATION + FULL-BODY PRACTICE
Zoom out, deepen your understanding and bring everything together. Explore the principles behind flexibility and mobility, then put them into practice through guided full-body sessions integrating strength, coordination and movement quality from head to toe.
