Gateway
Feel lighter and more connected in your body within minutes, while building the foundations for a lifetime of relaxed power.
This PDF program is based on the Three Pillars of Movement, and includes video tutorials and basic programming guidelines.
Postural Awareness: sit, stand and walk more efficiently — floating and flowing via the support of your bones and connective tissues — rather than wasting energy in an unconscious fight with gravity.
Adaptive Breathing: gain clarity on the nuanced differences between breathing and bracing, so that you can use the breath to focus on mobility, stability or respiration by manipulating intra abdominal pressure.
Integrated Strength: become more supple, powerful and co-ordinated as you integrate left and right hemispheres of the brain with rotational and gait-based strength exercises.
Additionally you’ll get more than an hour of organised/collated YouTube content, touching on:
- Breathing for health and spinal healing (25 minutes)
- Hanging for shoulder health (11 minutes)
- Rotating, bending and twisting for athleticism (9 minutes)
- 2 x follow along mobility routines: LIMBER + RINSE (10-30 mins each)
Feel lighter and more connected in your body within minutes, while building the foundations for a lifetime of relaxed power.
This PDF program is based on the Three Pillars of Movement, and includes video tutorials and basic programming guidelines.
Postural Awareness: sit, stand and walk more efficiently — floating and flowing via the support of your bones and connective tissues — rather than wasting energy in an unconscious fight with gravity.
Adaptive Breathing: gain clarity on the nuanced differences between breathing and bracing, so that you can use the breath to focus on mobility, stability or respiration by manipulating intra abdominal pressure.
Integrated Strength: become more supple, powerful and co-ordinated as you integrate left and right hemispheres of the brain with rotational and gait-based strength exercises.
Additionally you’ll get more than an hour of organised/collated YouTube content, touching on:
- Breathing for health and spinal healing (25 minutes)
- Hanging for shoulder health (11 minutes)
- Rotating, bending and twisting for athleticism (9 minutes)
- 2 x follow along mobility routines: LIMBER + RINSE (10-30 mins each)
Feel lighter and more connected in your body within minutes, while building the foundations for a lifetime of relaxed power.
This PDF program is based on the Three Pillars of Movement, and includes video tutorials and basic programming guidelines.
Postural Awareness: sit, stand and walk more efficiently — floating and flowing via the support of your bones and connective tissues — rather than wasting energy in an unconscious fight with gravity.
Adaptive Breathing: gain clarity on the nuanced differences between breathing and bracing, so that you can use the breath to focus on mobility, stability or respiration by manipulating intra abdominal pressure.
Integrated Strength: become more supple, powerful and co-ordinated as you integrate left and right hemispheres of the brain with rotational and gait-based strength exercises.
Additionally you’ll get more than an hour of organised/collated YouTube content, touching on:
- Breathing for health and spinal healing (25 minutes)
- Hanging for shoulder health (11 minutes)
- Rotating, bending and twisting for athleticism (9 minutes)
- 2 x follow along mobility routines: LIMBER + RINSE (10-30 mins each)
WHAT TO EXPECT
At the beginning of each of the three sections, you’ll find a summary page outlining the core concept you’ll be working on, and why it matters.
On the next page, you’ll find linked video tutorials showing you how to perform the listed exercises.
The aim of this program is to help you connect more deeply with your body and enjoy the process of exploring and practicing movement.
If you’re looking for in-depth programming (exact set and rep progressions over the weeks) then this isn’t necessarily the program for you.
Because a range of different bodies and minds will be using Gateway, I wanted to make the focus more accessible and internal: “how can I know myself better?”
With that said… there are starting guidelines on how to implement each exercise within a session, and how often (more detailed in the strength section).
Equipment required: gymnastics rings (ideal) OR an adjustable height bar (doable)
