MoveMore 'Elements'
Standardised programs for specific movement elements. Available for purchase & download.
Daily Practice (Phase 1)
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:
- To facilitate movement through your full ranges DAILY
- To empower & equip you to practice independently DAILY
- 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.
Updated in Oct 2022 to revision 1.2
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: CHF 135- (Swiss Franc)
- Lifetime access to all resources & programming.
- Payment via bank transfer or Paypal (+6%). Order form at bottom of page.
- You will be emailed the .pdf containing all material upon cleared payment.
Daily Practice (Phase 2)
Phase 2 explores all new material & contexts to continue developing your LATERAL movement experience.
Experience with phase 1 is not necessary. This practice provides fundamental programming to begin your Movement Practice at home, with a focus on all new material. It has been designed with three goals in mind:
- To facilitate movement through your full ranges DAILY
- To empower & equip you to practice independently DAILY
- 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.
Updated in Oct 2022 to revision 1.2
A 4-page .pdf with all material video-linked to private resources. It contains:
- ‘Perspectives’ resources: select videos exclusive to MoveMore programming. They share my personal perspectives on various aspects of physical practice.
- ‘Morning Practice/Movement Snack’: a 20-30 minute session taking you through your full ranges focused on spinal mobility & squat potential. Can be practiced daily.
- ‘Movement Projects’: tasks to challenge your patience, frustration-management, and ‘de-ambition’. They require a tennis ball and are focused on hand/foot-eye coordination, rhythm, timing, & power-management. Can be practiced as desired.
- ‘Physical Practice’: a progressive routine consisting of fundamental movement frames whose practice will develop your general movement potential. Can be practiced 1-4x per week and completed in a single 45min – 2 hour session. Practice can also be split. It covers:
- Prehabilitation & preparation
- Upper-body strength & mobility
- Lower-body complexity
- Large-frame mobility
- Emptying & softening
- Unlimited access to video resources.
- Access to upcoming webinars going through the program to share the nuances of practice plus variations. These are open to all.
- 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: CHF 135.- (Swiss Franc)
- Lifetime access to all resources & programming.
- Payment via bank transfer or Paypal (+6%). Order form at bottom of page.
- You will be emailed the .pdf containing all material upon cleared payment.
Daily Practice (Phase 3)
The final phase of the 'Daily Practice' series with all new movement contexts and featuring exclusive, progressive respiratory sequences.
Experience with phases 1 or 2 are not necessary. This practice provides fundamental programming to begin your Movement Practice at home, with a focus on all new material. It has been designed with three goals in mind:
- To facilitate movement through your full ranges DAILY
- To empower & equip you to practice independently DAILY
- 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:
- The ‘Proofing’ series: the popular series of 7 videos detailing the perspective & practice of ‘Proofing’; a “checking” of the articulations to ask oneself the fundamental question: “how am I moving today”?
- Soft-tissue care: a series of resources sharing perspectives & methodology for effective self-myofascial release to mitigate commonly hyper-tonic areas of musculature & maintain soft-tissue “quality”.
- ‘Morning Practice/Movement Snack’: a 20-30 minute session featuring exclusive respiratory practices, new contexts for ‘spinal work’, and fundamental straight-arm strength maintenance. Can be practiced daily.
- ‘Movement Projects’: specific contexts of practice to add depth to your wider movement programming. They feature fine & gross motor-control of the hands/arms, and timing, rhythm, & power-management development through foot-eye coordination. Can be practiced as desired.
- ‘Physical Practice’: a progressive routine consisting of fundamental movement frames whose practice will develop your general movement potential. Can be practiced 1-4x per week and completed in a single 45min – 2 hour session. Practice can also be split. It covers:
- Prehabilitation & preparation
- Upper-body strength & mobility
- Lower-body complexity
- Large-frame mobility
- Emptying & softening
- Unlimited access to video resources.
- Access to upcoming webinars going through the program to share the nuances of practice plus variations. These are open to all.
- 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: CHF 135.- (Swiss Franc)
- Lifetime access to all resources & programming.
- Payment via bank transfer or Paypal (+6%). Order form at bottom of page.
- You will be emailed the .pdf containing all material upon cleared payment.
Foundations in 'Floor-communication
‘Foundations’ here does NOT mean “basic”. Rather, we lay the groundwork upon which to build INDEFINITELY, each progressive step determined by the practitioner's individual capacities & compounding experience.
This progressive program is designed with three objectives in mind:
- To expose you to foundational movement contexts under the subject of ‘Floor-communication’.
- To support your ongoing practice with simultaneous development of physical capacities.
- To build “embodied” movement patterns with the goal of efficient movement through space.
Locomotion & ‘Floor-communication’ are subjects of ‘Movement Practice’ which we use to develop usable vocabularies for movement above & in contact with the floor.
It includes practical study of bipedal (two feet) and quadrupedal (both hands & feet) locomotion as well as transitional, ‘floor-entrance/exit’, and ‘floor-contact’ patterns (moving with a greater surface area of the body in contact with the floor).
‘Foundations’ here does NOT mean “basic”. We lay the necessary groundwork upon which to build INDEFINITELY, each progressive step determined by the practitioner, their individual capacities and compounding experience.
A 12-page .pdf containing 2x subjects/sessions for practice: ‘Locomotion Conditioning’ and ‘Floor-communication’. Whilst each is an individual program that is EXTENSIVELY progressive within itself, they also develop in complexity across 2x unique ‘Phases’, for a total of 4x different ‘main’ programs.
This is further supported by a dedicated ‘Mobility & Prehabilitation’ practice and further resources & ‘Perspective’, with all material video-linked. The programming & content presented here is effectively inexhaustible and can be practiced indefinitely, making it of incredible value to both the interested practitioner and teacher.
You receive:
- ‘Locomotion Conditioning’ (LC) program: an extensively progressive practice with two ‘phases’ (total 2x programs), each with unique material to itself. Focus is on either isolated patterns to be “pieced together” in the accompanying FC practice (relative to ‘Phase’), or developing physical capacities (e.g. strength, mobility, & endurance) to serve you in either in either specific movement contexts or your movement potential in general.
- ‘Floor Communication’ (FC) program: an extensively progressive practice with two ‘phases’ (total 2x programs), each with unique material to itself. FC practice is where the pieces come together. Generally, it is characterised by increased complexity, combining both isolated “pieces” into patterns as well as those patterns into sequences.
- ‘Mobility & Prehabilitation’ (MP) program: a short practice to begin each session with the option of three different “levels” of material. Mobility focuses on developing the range & USE of your squat position and posterior chain, with both being integral improving ease of access to the floor. ‘Prehabilitation’ is focused on developing the INTEGRITY of joints & articulations to sustain a variety of loads and stresses particular to this practice.
- ‘Perspectives’ & supporting resources: to facilitate both your departure and ongoing development, I propose & share terminology, concepts, and ‘perspectives’ to help contextualise your practice as a process of “visiting” and “revisiting” movement contexts, as opposed to unrealistic ideals of purely linear “progress”. This is the road to both physical and psychological sustainability & longevity.
- Flexibility & control over your practice: practicing each program between 1-2x per week is sufficient for ongoing learning & development. Session length is determined by you, adjustable between 1 hour to 3 hours for LC & FC session. The program is entirely compatible (and in many cases complimentary) with other practices, training, and disciplines. Progress at your own pace, choosing the progression & variation appropriate for you.
- A LIFETIME of practice: the video resources provided here are EXTENSIVE, and the programming structurally progressive for ANY level (from the beginner to the experienced practitioner/teacher). They range of isolated ‘pieces’ to integrated patterns & sequences into “open-ended” contexts for movement. Practice does NOT end upon the completion of Phase 2. The program is structured in such a way that you can continue ‘cycling’ phases and developing indefinitely.
- Lifetime access to all material – the resources do not expire, but rather supporting information relating to the given resources are continually expanded upon.
Both the practitioners and teachers interested in learning an extensive vocabulary of movement above and in contact with the floor, as well as developing physical CAPACITIES (e.g. strength, mobility, and endurance) as an innate part of that process.
Programming and content are appropriate for ALL levels of experience, from the complete beginner to those already actively practicing LC and FC. The variations, progressions, and structure presented are also invaluable to teachers looking to introduce & share this subject with their own students.
Practitioners of specific disciplines in which floor-contact is an innate part of their practice will find value in this programming both as SUPPORTIVE, as well as an opportunity to WIDEN their experience, perspectives, and potential for moving through space above and in contact with the floor.
As LC & FC also carries a level of necessary COGNITIVE development (learning complexifying patterns) which many other types of physical-development practices do not, it also makes for a more engaging practice for those who lose interest easily in “traditional” types of capacity training.
- Price: CHF 275.- (Swiss Franc)
- Payment via bank transfer or Paypal (+6%). Order form at bottom of page.
- You will be emailed the .pdf containing all material upon cleared payment.
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:
- To develop your large-frame mobility in the context of the splits, pancake, and back-bridging.
- To guide you progressively through a process of sustainable mobility development.
- 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.
Updated in Oct 2022 to revision 1.2
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: CHF 240.- (Swiss Franc)
- Payment via bank transfer or Paypal (+6%). Order form at bottom of page.
- You will be emailed the .pdf containing all material upon cleared payment.
Sedentary workers
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:
- To mitigate the detrimental effects of habitual sedentary work on your body.
- To empower you to regain lost ranges fundamental to your quality of life.
- 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.
Updated in Oct 2022 to revision 1.2
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: CHF 240.- (Swiss Franc)
- Payment via bank transfer or Paypal (+6%). Please complete order form below.
- You will be emailed the .pdf containing all material upon cleared payment.
Breathing & diaphragm
(full package)
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 required. Extensive 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: CHF 325.- (Swiss Franc)
- Lifetime access to all resources & programming
- Payment via bank transfer or Paypal (+6%). Order form at bottom of page.
- You will be emailed a .zip file containing all material in .pdf format upon cleared payment.
Breathing & diaphragm
(Foundation Practice)
A 2x program version of the full Elements package, it provides the practitioner with foundational tools toward developing a sustainable, long-term breathing & diaphragm practice.
Formerly, ‘B&D Basic‘, this is a 2x program version of the full Elements ‘B&D’ package. It exposes practitioners to a range of foundational tools & perspectives toward establishing a consistent & sustainable, long-term practice.
Focus of the physical practice is toward identifying & improving symptoms of ‘breathing dysfunction‘, developing CO2 tolerance for health & performance, improving mobility & pliability of the diaphragm, rib-cage and lungs, and promoting digestive motility.
No experience is required. Programming is supported by exclusive MoveMore video resources.
Updated in Oct 2023 from ‘Basic’ to ‘Foundation Practice’
- 1x .pdf programming document with instructions and 1x ‘Daily practice’ of 20-30 minutes (recommended 3-7x days of practice per week.
- Programming document also includes 1x ‘Intensive’ practice of 90-120mins (optionally practiced for a further 1-3x per week).
- Unlimited & lifetime 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).
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: CHF 135.- (Swiss Franc)
- Lifetime access to all resources & programming
- Payment via bank transfer or Paypal (+6%). Order form at bottom of page.
- You will be emailed the .pdf containing all material upon cleared payment.
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Start your free practice:
5 Focused routines to unlock your movement potential
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
MoveMore: Movement Practice
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