Our #1 goal is to create better, stronger, more knowledgeable movers. We want to enable our patients to surf the waves of life, taking whatever comes their way and riding it out with grace. Every class you will encounter through Motus On Demand has been thoughtfully designed to help you build meaningful strength while developing total body awareness. This is your opportunity to learn more about yourself and your potential, and to be empowered to level up!
At this level, the focus is on rebuilding your neural connections and understanding any limitations while gently introducing movement.
Here, the focus shifts from rebuilding your neural connections to learning the fundamentals of high-quality form in more complex foundational movements.
By the time you've reached this point, you’ve accrued great body awareness and movement skill. Now you can safely challenge your body to increase your strength and maximize your resilience.
Finally, you're a strong and confident mover. At this point, you can play with fun, complex movements and put your fitness to the test through sport and adventure.
Choose how will you start.
Body region
Level: full-body
Programs
Use our pre-built programs if you feel you need more guidance on choosing classes, training frequency, or are looking to be more focused with your work. They are located in every body region and level.
General rule of thumb: aim for 3-4 days per week–consistency is the key to results!
MODIFICATIONS are an essential training tool for meeting your body where it is at the moment. Modify by scaling down:
Repetitions
Weight
Range of motion
Do this until the movement patterns become more familiar and your quality improves.
You may also need to consider modifying if you are unable to maintain a smooth, steady breath; this typically indicates inappropriate training intensity.
Rest days are just as important as training days. If you are seeing any of the following, you may be overtraining:
Poor performance
Prolonged fatigue
Pain + restlessness
For best training results, add rest days and assess. If any of those signs continue, then take up to two weeks off.
Sleep: it is recommended you get a minimum of seven hours or more, especially during periods of high stress or heavy training.
Food:
Fitness: light protein snack
45 mins before class.
Yoga: do not eat three hours
before class.
Hydration:
Stay hydrated throughout the
day.
Yoga: hydrate as needed but
do not drink heavily before
classes.
Fitness: hydrate during your
workout and replenish
electrolytes afterward.
There's a myth in the fitness world that in order to become stronger, you have to train at 100% while using the heaviest weights possible every time. The truth is, strength is progressional. It takes time, repetition, and most importantly, honesty.
Your main focus should be on quality movement; from there, you can slowly and steadily increase weight. Finding the proper working weight can be difficult. As you begin, it's recommended that you use weights ranging from 5-15lbs. If you are a more advanced mover, you can start with 15-35lbs.
Regardless of skill level or weight used, you should always ask yourself one question: "Can I manage this weight for a consecutive 20-30 minutes with good form?" If the answer is, “Yes,” then right on, you're ready to go! If you answer, “No,” scale the weight down.
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