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MoveMore 'Elements'

Standardised programming for specific movement elements. Available for purchase & download.

Elements for:
Splits, Pancake & Bridging

A progressive, 2-phase practice for all levels focused on developing usable and sustainable large-frame mobility ranges.​

This programming provides a 2-phase practice to build your movement experience in the context of large-frame mobility forms. It is designed with three goals in mind:

  1. To develop your large-frame mobility in the context of the splits, pancake, and back-bridging.
  2. To guide you progressively through a process of sustainable mobility development.
  3. To provide you with a structured and engaging physical practice for body & mind.

The program is designed to accommodate a wide range of levels & experience. It is not concerned with achieving passive forms, but rather ‘usability’ of your ranges by developing strength WITH flexibility in dynamic contexts.

Programming is flexible in structure & time commitment, requiring little to no equipment, although access to weights from 5kg to 20kg is strongly recommended, with weight up to bodyweight optional. 

A 5-page .pdf with all material video-linked to private resources. It contains:

  • ‘Morning Practice’ (Phase 1 & 2): a 20-30 minute session focused on mobilizing your developing ranges. By ensuring they are accessed on a regular basis, your nervous system will progressively accommodate for the ranges you are habitually using. Practice 3-5x per week.
  • Mobility Development’ (Phase 1 & 2): a 45-75 minute session to practice 2-3x per week. It employs a variety of trialed & tested methods to increase your range in the splits, pancake, and bridging. It is not concerned with passive forms, but rather building the ‘usability’ of your ranges by combining strength WITH flexibility in dynamic contexts.
  • Phases 1 & 2 are two different programs performed cyclically (6-8 weeks at a time) to widen your experience of the mobility forms. After this time you can continue to cycle the phases for as long as you desire.
  • ‘Movement Projects’: tasks which challenge you both physically, cognitively, and psychologically. They have been selected as their completion is also dependent on the availability of fundamental mobility ranges.
  • Selected ‘Perspectives’ videos to support you in your understanding of how to develop sustainable movement ranges and how this is approached in your programming from a ‘Movement Perspective’.
  • A number of variations & progressions to keep you engaged and developing in your practice.
  • All programming is progressive for beginner to experienced practitioners, flexible to adjust length and volume, and can also be split according to your needs.
  • Lifetime access to all resources & programming. 

Whether you are extremely restricted or coming close to “touchdown” in the pancake, splits, and bridge, this programming provides a framework to progressively increase your USABLE mobility ranges. It develops flexibility in conjunction with strength through dynamic movement contexts.

If you are looking to improve your general mobility, this Elements practice will also serve you well. It is not an “all or nothing” program – how far you take the forms is up to you. In the process, however, you will also develop your general mobility in the toes, ankles, hips, spine, and shoulders.

Stretching and hoping with random & unstructured tools is not enough. To develop USABLE and SUSTAINABLE ranges, you need a program which is frequent, varied, and progressive. By building an habitual PRACTICE, your progress will be sure, steady, and long-term.

  • Price: £185.- (GBP)
  • Payment via bank transfer or Paypal (+6%). Please complete order form below.
  • You will be emailed the .pdf containing all material upon cleared payment.

Elements for:
Sedentary workers

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A 'workout' does NOT cut it. You need a program that regains, develops, and maintains your fundamental movement ranges.

This practice is optimally designed to benefit those who work in sedentary jobs. It has been developed with three main goals in mind:

  1. To mitigate the detrimental effects of habitual sedentary work on your body.
  2. To empower you to regain lost ranges fundamental to your quality of life.
  3. To provide you with a progressive and engaging practice for body & mind.

Minimal equipment is required (a pullup bar, light resistance band, a wooden stick and tennis ball). This practice is progressive and supports beginner to advanced practitioners. No experience is required.

A 5-page .pdf with all material video-linked to private resources. It contains:

  • ‘Spine & Scapula routine’: a 20-30 minute session focused on mobilizing and developing ranges of the spine and scapula, areas which experience common “blockages” with excessive chair sitting.
  • ‘Priority Routine’: a 20-30 minute session focused on on developing fundamental hip mobility, global mobility of the anterior & posterior chains, and wrist & finger mobilization for mitigation & treatment of common repetitive strain injuries.
  • ‘Movement Projects’: tasks which will challenge your patience, frustration-management, and ability to ‘de-ambition’. They also develop fine motor-control and structural awareness.
  • ‘Upper-body Strength & Mobility: a physical practice which, whilst focusing on the upper-body, explores prehabilitation (injury prevention), fundamental bent and straight-arm strength, global mobility & stability, locomotion conditioning & softening. It is progressive for beginner to experienced practitioners, flexible to adjust between a 45-minutes to  2-hour session, and can also be split according to your needs.
  • Lower-body Complexity: A physical practice which, whilst focusing on the lower-body, explores prehabilitation (injury prevention), range mobilization, unilateral/bilateral leg-strength, large-frame mobility, and locomotion conditioning. It is progressive for beginner to experienced practitioners, flexible to adjust between a 45-minutes to  2-hour session, and can also be split according to your needs.
  • A number of variations & progressions to keep you engaged and developing in your practice.
  • Exclusive access to a series of “Perspectives” videos. 
  • Lifetime access to all resources & programming. 

If your work requires you to stay in the same position for long periods of time (this includes standing as well as sitting) and you want to mitigate & improve negative effects, such as back & neck pain and limited range in the scapula, shoulders & hips, then this practice is for you.

A ‘workout’ for a few hours a week simply does not cut it. You need a program that regains, develops, and maintains your fundamental movement ranges. As a generalist program, it will affect all aspects of your movement, from improvements in your sporting performance or discipline to your general quality of life.

  • Price: £185.- (GBP)
  • Payment via bank transfer or Paypal (+6%). Please complete order form below.
  • You will be emailed the .pdf containing all material upon cleared payment.

Elements for:
Daily Practice (Phase 1)

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Daily programming for home practice - no equipment required. Designed to develop your physical movement potential.

This practice provides fundamental programming to begin your Movement Practice at home.  It has been designed with three goals in mind:

  1. To facilitate movement through your full ranges DAILY
  2. To empower & equip you to practice independently DAILY
  3. To develop your general physical movement potential

No equipment is required (overhead hanging point and tennis ball are optional). This practice is progressive and supports beginner to advanced practitioners. No experience is required.

A 4-page .pdf with all material video-linked to private resources. It contains:

  • ‘Morning Practice/Movement Snack’: a 20-30 minute session taking you through your full ranges focused on spine, scapula, squat, & ‘softening’. Can be practiced daily.
  • ‘Movement Projects’: tasks which will challenge your patience, frustration-management, and ability to ‘de-ambition’. They also develop fine motor-control and structural awareness. To practice 2-4x per week (15-30 mins).
  • ‘Physical Practice’: a progressive routine consisting of fundamental movement frames whose practice will develop your general movement potential. Can be completed in a single 45min – 2 hour session or also practiced in ‘split’ session. It covers:
    • Prehabilitation & preparation
    • Upper-body strength & mobility
    • Lower-body complexity
    • Large-frame mobility
    • Emptying & Softening
    • Unlimited access to video resources. 
  • 2x 2-hour Webinars going through the program to share the nuances of practice plus variations.
  • Lifetime access to all resources & programming.

If you are looking to complexify your physical training beyond simply ‘working out’ and toward a developmental pracitce, if you need a comprehensive, progressive, and flexible program, if you want to explore and improve your general movement potential, daily practice is for you.

This practice develops the fundamental foundations for beginners as well challenging experienced practitioners with its progressive content. As a generalist program, it will affect all aspects of your movement, from improvements in your sporting performance or discipline to your general quality of life.

  • Price: £95.- (GBP) 
  • Lifetime access to all resources & programming.
  • Payment via bank transfer or Paypal (+6%). Please complete order form below.
  • You will be emailed the .pdf containing all material upon cleared payment.

Elements for:
Breathing & diaphragm
(full package)

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Identify & improve dysfunctional breathing, revive your diaphragm, improve performance, health, and well-being. Supported by extensive programming & reference material.

A progressive practice to develop awareness and control of breathing & the diaphragm.  It is designed for beginner to advanced practitioners – no experience is requiredExtensive programming is supported by exclusive MoveMore video resources (not available anywhere else).

‘Breathing & Diaphragm’ provides material for a lifetime of practice. With consistency, it can significantly improve performance, health, and your psychological well-being.

  • Access to 21 new and exclusive videos detailing over 70 different drills and techniques for ‘Breathing & Diaphragm’ practice. These are linked in the .pdf’s and not accessible through any other platform.
  • 14 different ‘scenario’ programs all video & time-code linked in your program’s .pdf format:
    • Beginner ‘Breathing & Diaphragm’
    • Beginner ‘Entering the Abdominal Cavity’
    • 20-30 minutes Breathing Practice
    • 45-60 minutes Breathing & Diaphragm Practice
    • 90-120 minutes Breathing & Diaphragm Practice
    • 15-20 minutes for Focus
    • 15-20 minutes to relieve negative affect
    • 15-20 minutes to energise
    • Training CO2 Tolerance (seated)
    • Training CO2 Tolerance (walking lengths)
    • General practice whilst walking
    • Practice between sets of exercise (recovery)
    • Practice after physical activity (recovery & relaxation)
    • Conditioning for breathing & movement
  • Extensive supporting documentation:
    • 1. An Introduction to ‘Breathing & Diaphragm’ (7-page .pdf introducing the package & further reading/resources)
    • 2. Influences & Perspectives (13-page .pdf giving you a fundamental understand of this package and of breath & diaphragmatic training in general. Includes further reading & resources).
    • 3. Notes on Video Resources (29-page .pdf with extensive supporting notes to ensure correcting understanding and performance of all tools and exercises).
    • 4. Scenario Programming (14 programs ranging from ’15-20 minutes for focus’ and ‘Conditioning for Breathing & Movement’ to ’90-120 minutes Breathing & Diaphragm Practice’. Practice according to your needs, level, and goals.
  • Lifetime access to all material.

Anyone interested in beginning or furthering their exploration into diaphragm & breath-training. Practice is progressive from beginner to advances & no experience is required.

  • Physical practitioners & athletes – see improved performance in your sport or discipline. Recover quicker and stay calm & focused in the game of play. Whether a martial artist, runner, CrossFitter or dancer, see long-term benefits across the board.
  • High-stress lifestyles: your breathing is directly linked to your psychological and emotional state. Working in a fast-paced, competitive, and high-stress world WILL take its toll if you do not recognise and manage symptoms. See your focus and energy increase by incorporating as little as 15 minutes a day of Breathing & Diaphragm practice into your schedule.
  • Managing respiratory & gastrointestinal symptoms: as a former severe asthma sufferer, I now manage my symptoms through regular Breathing & Diaphragm practice. Whilst this package is NOT designed for medical treatment, many tools are proven to alleviate symptoms of certain respiratory conditions and also gastrointestinal discomforts.
  • Enthusiasts and current practitioners: this package provides beginners with practical, objective, and accessible tools to begin their individual exploration. For those who are already practicing breath-work or a discipline in which attention to breathing is a core component, these tools are hoped to feed back into your practice and enhance it.
  • Price: £245.- (GBP)
  • Lifetime access to all resources & programming
  • Payment via bank transfer or Paypal (+6%). Please complete the order form below.
  • You will be emailed a .zip file containing all material in .pdf format upon cleared payment.

Elements for:
Breathing & diaphragm
(Basic Practice)

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A 2x program version of the full Elements package, it provides the practitioner with fundamental tools for a guided exploration of breathing & diaphragm practice.

A 2x program version of the full Elements B&D package. It provides beginner & experienced practitioners with a guided exploration of diaphragmatic & breathing control.

No experience is required. Programming is supported by exclusive MoveMore video resources (only available through B&D programming).

‘Breathing & Diaphragm’ provides material for a lifetime of practice. With consistency, it can significantly improve performance, health, and your psychological well-being.

  • 1x ‘Programming’ document which includes 1x ‘Beginner’ practice of 30-45 minutes
  • 1x general ‘Breathing & Diaphragm’ practice of 90-120mins.
  • Access to exclusive video resources linked in .pdf programming.
  • 1x ‘Influences & Perspectives’ document (13-page .pdf to give you a fundamental understanding of the practice & perspective, as well as further reading & resources).
  • Lifetime access to all material.

Anyone interested in beginning or furthering their exploration into diaphragm & breath-training. Practice is progressive from beginner to advances & no experience is required.

  • Physical practitioners & athletes – see improved performance in your sport or discipline. Recover quicker and stay calm & focused in the game of play. Whether a martial artist, runner, CrossFitter or dancer, see long-term benefits across the board.
  • High-stress lifestyles: your breathing is directly linked to your psychological and emotional state. Working in a fast-paced, competitive, and high-stress world WILL take its toll if you do not recognise and manage symptoms. See your focus and energy increase by incorporating as little as 15 minutes a day of Breathing & Diaphragm practice into your schedule.
  • Managing respiratory & gastrointestinal symptoms: as a former severe asthma sufferer, I now manage my symptoms through regular Breathing & Diaphragm practice. Whilst this package is NOT designed for medical treatment, many tools are proven to alleviate symptoms of certain respiratory conditions and also gastrointestinal discomforts.
  • Enthusiasts and current practitioners: this package provides beginners with practical, objective, and accessible tools to begin their individual exploration. For those who are already practicing breath-work or a discipline in which attention to breathing is a core component, these tools are hoped to feed back into your practice and enhance it.
  • Price: £95.- (GBP)
  • Lifetime access to all resources & programming
  • Payment via bank transfer or Paypal (+6%). Please complete the order form below.
  • You will be emailed a .zip file containing all material in .pdf format upon cleared payment.

Order your elements practice:

Upcoming practices:

Elements for: Daily Practice (Phase 2)

The second phase of the 'Daily Practice' program. No equipment required. Designed to develop your physical movement potential.

What's coming...

  • The second phase of the ‘Daily Practice’ programming will be designed to continue building your lateral movement experience. As well as some linear development from phase one, new movement aspects will be explored.
  • As with Phase 1, this practice provides fundamental programming to begin your Movement Practice at home with three goals in mind:

    1. To facilitate movement through your full ranges DAILY
    2. To empower & equip you to practice independently DAILY
    3. To develop your general physical movement potential
     
  • Register your interest to be the first to know if its release.

 

Alternatively, for personalised programming with close support & guidance, see the Online Support program.

Start your free practice:

5 Focused routines unlocking your movement potential

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Free Prehabilitation Program:

  • 5 focused routines to mobilise and develop the physical preparedness of joint articulations and connective tissue.
  • Covering the macro & micro: from hips, shoulders, elbows and knees to the vertebrae, phalanxes & phalanges.
  • A specialised program to develop the integrity, resiliency, and potential of the body’s fundamental movement junctions.

Thank you for placing your elements order

I receive your request & respond personally so please allow 24 hours for payment details to arrive via email.

If you do not receive an automated confirmation email of your order shortly, please check your junk folder and also be sure you have provided the correct email address. 

Jason
MoveMore MP

Fundamental Prehab program