Six Essential Primal Movement Skills (That We're Missing in Modern Life)

It's everyone's fear.Some kind of situation will arise and we won't be capable enough to deal with it.At some point life will require us to overcome an obstacle, climb to reach safety or defend against an enemy.We need to be ready, and many of us as modern men feel like we're not.I don't know about you, but I want to feel strong, mobile and agile in my body. I want to know I can handle myself in a fight. I want to know I can pick up my wife and throw her onto the bed without throwing out my back. Most of all, I want to be able to play and have fun using my body.The problem is that we often jump straight from the couch into superhuman training. Crossfit, P90x, you know the drill. We neglect the fact that human movement must come before superhuman movement.So, what are the most basic primal movements most humans are deficient in?These are six bodyweight skills I believe everyone should master:

1. Learn How to Take a Fall (and Get Back Up)

If you're afraid of falling, you'll never take any risks. You'll play it safe, even with the most basic of movements, with your body and life choices.To get over this, we need to inoculate our fear of falling and failure.Make a regular practice of falling with control, gradually increasing the unpredictability. The more you fall when you mean to, the more prepared you'll be when you don't.

2. Master the Primal Squat for Unbreakable Hips

This is one of the most basic positions every human should know how to get into. It unlocks many doors with crawling, stalking and quadrepedal climbing.Squatting should be practiced very frequently, in short doses throughout the days. Aim for accumulating 30 minutes of deep squatting on a daily basis.If you can't yet get into the squat, watch this video.

3. Know How to Throw a Clean Punch

Everyone should be able to throw a clean shot to the chin. If there comes a time you must defend yourself, you want to be confident that you know what to do.The jab is the longest range punch, which makes it great for creating distance and disengaging. Because it's the most basic strike, it should be the first one you learn.

4. Overcome Any Obstacle in Your Path

The life beyond the template and safe, well-lit path is filled with obstacles and challenges. Going off the terrain and creating your own path will require you to master the art of overcoming obstacles.The step-vault is one of the most basic techniques for getting over a mid-sized obstruction.

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5. Get a Grip to Unlock Climbing Mastery

Hanging is one of the most vital movement we are all extremely deficient in as modern humans. Our shoulders are meant to climb trees, reach over head and swing from branches.The more we practice basic hanging, and hanging from a variety of surfaces, the stronger our grip will be.

Bonus: Breathe Deeper for More Presence and Focus

Your capacity to breathe deeply determines your ability to be present, grounded and focused. The more present we are with others, the more they will trust us, relax with us and open up to us.The simple act of breathing deeper immediately drops you more into your body. When you breathe with intention, you can't help but be here, right now.Warming up our primal movement practice with a breath practice can improve the quality of our training dramatically. And awareness of our breath throughout each movement can increase the quality of every repetition.

Challenge: Do these six movements every single day to grow stronger

My challenge to you is to do these movements every day for a week. See if you feel stronger, more flexible, and more confident than you ever have. I believe you will.And remember, these are the most rudimentary "elements." They lead to many other more advanced skills and movement opportunities.The more you master these, the more doors they will open to further primal movement skill.

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My Morning Routine: How I Uncage Daily

A few days ago in our private little community I asked if people wanted to see my morning ritual.You guys responded with a resounding yes, so I went out to Mt. Tabor and recorded this video for you.Of course, there are many layers to it, and I could create several hours worth of video content to unpack all the details of the routine.Perhaps that's something I'll do in a future course. :)For now, hopefully you at least get the basics of it from watching the video:

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 Morning routine summary:

1. Ground and shake - 5 min
2. Standing check-in meditation - 3-5 min
3. Deep squat breathing practice - 3 min
4. Controlled rotations of all joints - 5 min
5. Incantations to unleash your greatest self - 5 min

Total investment: 20-30 minValue: undefinable

The benefits of daily uncaging practice:

• It ensures that even if I don't get outside again for the rest of the day, that at least I uncaged once. It helps me sleep better at night knowing this. And it helps combat Nature Deficit Disorder.
• Getting my feet on the ground right away helps restore the negative charge to the body. Grounding is actually one of the most potent anti-inflammatories.¹
• Mobilizing all my joints gets the stiffness out of my body and hydrates the tissues that have poor blood supply. Since doing daily CARs I wake up with less "old man" feeling.
• Daily incantations remind me of why I practice and helps put me in a powerful state to tackle my day, and create momentum toward my most important goals.
• Being outside just feels good. Enough said.

Of course, you don't have to do this whole practice, and some days I don't.If I'm strapped for time, I will do just get my bare feet on the ground, shake a little and do the joint rotations.The point is to do it every damn day. So just do whatever you can, however you can.Pro tip: Find a trigger that helps you anchor this habit. This is basically just something you already do each morning, that will remind you to install your new habit. You make it easier because you're essentially piggybacking off of something that requires no current effort.For some, that might be doing shaking and joint rotations after your morning cup of coffee. For me, it's taking my dog out to the bathroom in the morning.I hope this helps you uncage and awaken the primal beast within you.Let me know how it goes!

Over to you: What's your morning routine like? Do you have one?

If so, what is it? If not, why not start one now?

Sources:1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/

How to Move Like a Hero: The Daily Practice (3 of 5)

Note: This is a follow up to The Ultimate Guide to Superhuman Movement. Please read it first if you haven't yet.Ever since I can remember Bruce Lee was my hero.Wanting to be like him was what got me into Jeet Kune Do.Coveting skills like the one-inch-punch, the "dragon flag" and two-finger pushups was the shiny object that sparked my soon-to-be obsession.It's what got me to walk in the door. But it wasn't what kept me there.Like most people attracted to martial arts, I wanted to be a badass. I wanted to move in ways that defied the laws of nature. I believe that with enough training and enough dedication, someday I could move like an immortal, just like the master himself.Then, something unexpected happened... my speeding bullet train I was on to mythical badassery was derailed completely.I know what you might be thinking:

"Isn't moving heroically all about doing cool shit and moving in ways that make people pee their pants with astonishment?"

Yes, that's a part of it. We all want to be badasses (those that don't are probably lying). The fancy tricks and cool stunts are great. I love them just as much as the next person. But if you ever hope to accomplish anything remarkable with your practice, it's not why you'll stay with it.

In the beginning, you just want the frosting

Moving impressively is the shiny outer layer. It's the icing on the cake. But it's not what holds the cake together. It's the gluten.Okay, so maybe cake isn't the best analogy, but you know where I'm going with this.In the beginning I wanted the icing, and as much of it as possible. And damnit, I was dedicated. I'd practice hours upon hours every day. Nothing could deter me from my goals.But as I pursued them I was surprised by something: the shiny goals were doors that led me into a rich web of connection, purpose and personal growth.My martial arts practice forced me to confront my own insecurities. I always thought I was awkward, uncoordinated and not naturally gifted at sports. Growing up it seemed like I had to work twice as hard as the other kids to be able to do the same things.But through my martial arts practice I began to develop more awareness of my body, distance, and spacial awareness. I came to find that I wasn't kinesthetically defective, I just needed practice and to connect with my body.Jeet Kune Do class and sparring especially, proved to be a unique relationship builder. My fellow students and I were helping each other grow in unexpected ways. We were participating in movement dialogues and puzzles that helped each other unravel our fears, insecurities and ways of staying small.

Opening Pandora's box

Practice with my teacher was almost always outdoors. He introduced me to barefoot hiking and bodyweight training with gymnastic rings. This was my gateway drug to the Gymnastic Bodies forums, and training with the guys at GMB Fitness (which is where I found the most progress in gymnastics strength).Martial arts taught me about presence, mindfulness and relaxation. The more my mind was somewhere else, the more I got hit. While it may not be for everyone, there are few motivators like getting punched in the face to stay present.Slowly, I began to realize that movement in general was what I was passionate about. The art of fighting was my simply my gateway drug.

In my heart I'm a movement omnivore, a locomotive generalist, and a kinesthetic mutt.

But it wouldn't be until years later that I realized this and began to develop my heroic practice.For a long time I bounced around from one practice to another with the staying power of a gnat on amphetamines.I fell in love with a new movement practice every week. And because of this, my training and goals suffered.There was very little focus and I couldn't yet figure out how to connect the dots. One week it would be qigong, the next, parkour. I'd get really excited about handstands, then get frustrated by the difficulty of it and bounce like a pinball to some exciting new movement flavor of the week.This was how it would go for several years. My progress was sporadic, and my programming seesawed from focusing 100% on rehab (because I injured myself from overzealousness and naivety about my abilities) to monstrosities of programs that would make even Wolverine whimper.Through a lot of trial and error, experimentation and studying with a lot of teachers, I slowly began to connect the dots.

I refused to just "pick something" - maybe you can relate?

You see, I never wanted to settle for just "picking one." That wasn't the way I rolled (I'm a libra, a nine on the enneagram and for better or worse, blessed and cursed to be a big picture, holistically focused kind of guy).So, I persisted. And as my nature compels me for better or worse, I searched for integration. If there has been a theme of my life in this last decade, it could be summed up in that single word. I hung onto it with the devotion of a Shaolin monk, dedicated to repeating his mantra, sometimes not knowing why or if it even worked.Some dumb stubborn part of me believed that there was something to this whole integration thing. And that maybe, just maybe, that's actually where the real, true magic lied buried, waiting to be unearthed.Integration is what led me to the heroic practice.Now, I could probably have turned this into some secret, highly mysterious thing that I only gave to people that complete a five year apprenticeship with me. Or I could paywall it behind a $2,000 retreat.I'm not going to do that. I want to give it to you, and to the world freely, just as my teachers gave their knowledge to me.This is after all, is not mine. This is the synthesizing of over seven years of studying from many different teachers, disciplines and philosophies. Much like Bruce Lee's JKD, it is not perfect or ever complete. It's an evolving art, meant for you to test, break, and personally adapt to your own needs and uses.

The elements of practice

The fundamental principle is integration or embedding.The practice evolves as follows:

1. Segmentation
2. Integration
3. Play

We move from structure to no structure. This is a fundamental principle taught to me in JKD.

Using Jeet Kune Do to understand how to make play more meaningful

Without segementing and integrating, we may be playing, but not at a very high level. Play becomes richer and more fun through deliberate practice.To understand this, it's helpful to look at an example from JKD:

• First, we segment the straight lead —the jab in JKD — and practice it removed from the chaos of sparring. Breaking down the punch mechanics we can continually get more and more granular with isolation — the hip turn, the snap of the wrist just before contact, etc. — then slowly integrate them into the full punch.
• Once we have a decent grasp of the strike, we can integrate it into a partner mitt drill.
• Finally, the straight lead is incorporated into free form sparring at the level of play.

The point you must understand is this: Play only becomes enjoyable and meaningful once you've gotten a grasp of the punch in segmentation and integration.[clickToTweet tweet="The more you master skills in segmentation, the greater doors you unlock for richer play and improvisation." quote="The more you master skills in segmentation, the greater doors you unlock for richer play and improvisation."]

The golden question: can you have it all?

I thought about this daily:How can I integrate mobility, strength training, mindfulness, skill work, play and purpose all into one practice?Is this the most incredible idea ever? Or is it a fool's dream destined for simply more ADD failure?If it is going to succeed, it will have to be a carefully orchestrated symphony instead of a series of disjointed solos.This is the essence of the hero's practice.The beauty of this framework is that it fits no matter what stage you're at on your journey. If you're just starting out, it will help accelerate your progress. If you're a never-stopped-moving veteran, this will take your training to the next level.But first, a huge credit to my teachers:

• Justin Pierce for teaching me how to integrate meditation into physical training. Working with Justin and getting certified as a MF coach is what finally made things "click" for me.
• Ido Portal for solidifying my understanding of segmentation and integration.
• Nhan Khuong for teaching me everything I know about JKD, breaking down techniques into isolated parts, then carefully progressing them to further and further integration.
• Elliot Hulse for showing me the power of integrated breathwork for recovery in between sets.
• Coach Sommers for turning me onto the idea of integrated mobility and strength.
• The guys at GMB fitness for showing me the importance of integrated skill work.

Can you see a common thread here, I hid it in plain sight. :)In all seriousness, it's pretty obvious. Integration, embedding, symphony, whatever you want to call it, is the magic key.Let's look at each part of the practice and how they work with each other.

1. Check-in

This is a simple practice I learned from Andy Puddicombe of Headspace and adapted to my own needs. The purpose here is to break you out of the stress and franticness of life and bring you back into presence, back into your body and connection to the space around you.[clickToTweet tweet="The more embodied and grounded you are, the better your movement practice will be." quote="The more embodied and grounded you are, the better your movement practice will be."]This is where your practice begins.We start standing, feeling our feet on the ground. A few deep, slow breaths, in through the nose, out through the mouth.Slowly began scanning down the body from the head to the feet. Notice whatever tension might be present. Do your best not to judge it, but simply be curious.Notice any emotion or dominant mood as you scan down. Again, simply being curious and noticing whatever is there.Now, begin feeling the space around you. Feel the space between your feet. Feel the space in the room you're in or the sky above you. Feel the space between you and the objects around you.You're ready to begin the next segment...

2. Why remembrance

The Sufi's have a beautiful practice called Remembrance. Its purpose is to remember and reconnect with the God or the divine. While I'm personally not a Sufi, I have found this practice helpful from both a spiritual standpoint, and a practical one.This concept of remembrance can be applied to your training, to your work, your relationships or anything that matters to you where you regularly need to reconnect with why you're doing it and what matters most to you about it.So often we don't know why we're doing what we're doing. It's easy to forget, or just do something because that's what everyone else does.But your practice will not amount to greatness unless you know why you're doing it and where you want to end up.After you check-in, take a minute or two to remember why you're training, why you're practicing in the first place.You could be doing anything, so why this?

• How does your training serve you?
• How does it make you more useful?
• How does it make you show up stronger in the world and with your purpose?

3. System warmup

We've prepared our spirit, heart and mind. Now we need to prepare the body.Begin by warming up whatever you're going to be working on for the day.If you're just starting out on your heroic journey, you'll probably be doing a general full body session each day. So, you'll want to go through light movements like:

• Neck circles
• Arm swings
• Elbow rotations
• Wrist rotations
• Hip circles
• Knee circles
• Ankle circles

Eventually when you get stronger your warmup can become more like play. You might crawl around on the ground for a few minutes, swing from a bar or tree, and do some martial arts flow as your preparation.This warmup should last about 5-10 minutes.

4. Skill work

Refined skill work should come before work that's more taxing on the body.I recommend focusing on one skill at a time. What is an example of a skill?

• Handstands < hybrid (strength + skill)
• Kong vault
• Muscleup < hybrid (strength + skill)
• Rock climbing
• Rail walking

You might choose to keep your skill work (software) totally separate from the training of your body (hardware). This is easily done by doing your training in the morning, and then going to a class in the evening.

5a. Strength work

In the beginning, their might not be much difference between your strength and mobility training. Squatting or hanging for a beginner can be a very intense mobility AND strength exercise.As you progress, the two will become more distinct. You might work on advanced mobility exercises for the squat like working to touch your forehead to the floor, and then do strength work by using a barbell or single leg squat.

5b. Paired mobility

All strength work should be paired with mobility work so you don't become imbalanced in one area over the other.Emphasis here should be placed on areas you're the weakest and most immobile, especially in the beginning stages.For most people, this means lots of thoracic extension work and hip opening mobility exercises.

5c. Active rest

After each strength and mobility exercise you'd normally have a rest period. We want to make this active rest rather than just sitting there.You have a couple of options here:

• Why remembrance: good when you are feeling lethargic or uninspired
• Bow breath practice: good for regaining focus and presence
• Shaking: good for intense mobility work
• Grounding (think, foot stomping): good for heavy lifting

6. Play and using your gifts

After your training is done, why not play and use what you're training for? A good way to do this is improvise with easier variations of what you've been working on within your session.Take the time to remember why you're doing what you're doing and how you will use this new capacity you've built to serve others.How can your work here make you more useful? How can you turn the training you've done into a gift to your family, your community, your clients?

Example beginner practice session

1. Begin by checking in with the opening meditation. Take a few deep, mindful breaths. Scan down the body. Feel the space around you.
2. Remember why you're doing this and what purpose your practice serves.
3. Warm up by moving each joint through the full range of motion: neck, shoulders, elbow, wrists, spine, hips, knees, ankles
4. Do a full body movement circuit, 30 seconds for each movement.
   1. Bodyweight squats
   2. Lunges
   3. Pushups
   4. Bear crawl
   5. Passive hang
   6. Shoulder bridge
5. After you finish the circuit, 1 minute of active recovery with the bow breath and why remembrance.
6. Repeat circuit 5-10 times.
7. End with at least 10 minutes of play and a commitment to do one thing today to give you gifts.

Isn't this really complicated?

This might seem complex, but once you get in the hang of it, it actually becomes really effortless and easy.Also, having a program to follow, or a coach to guide you can make the process much easier.Luckily for you, I'll be doing a group coaching soon where I'll be guiding people through this practice and the hero's journey. You'll also get to experience the magic of a tribe supporting you, suffering with and playing alongside you.Toward the end of this series I'll tell you how you can apply to be part of this small group.

What if I want more room for play?

I like to play around in both my warmup, at classes, in the park and when I'm just walking down the street.Personally, when I'm doing my training, I'm focused on getting better and leveling up. Then I use that new capacity the next time I play.That's the real point of practice and training, to get better at application, whether it be playing, performing, or using it to help someone.The purpose is to get better to be more useful and have more fun.Don't forget that. And don't forget to play.

How to implement this now

I encourage you today to take at least one element of this practice and incorporate it into your training.What do you want to get better at?Do you need to reclaim your natural primal movement? Start with squats, hangs, lunges, and bear crawls. Do the warmup and remember why you're practicing. End by aiming to do something with your new powers.Hint, use this guide to see what level you're at right now.And if you're really serious, I'll be sharing with you how you can join the Hero Tribe soon.For now, do yourself a favor and download the manifesto. All you have to do is share it with one measley button.[wpsharely id="538"]Click here to download[/wpsharely]

It's time to band together

Let's start a ruckus. Let's bring purpose, play and joy back into training.Let's band together and ditch the boring fitness template that sucks all the meaning and fun out of the process.Let's move like we mean it.If just a few of us come together, who knows what kind of movement we can start.I'm all in. And I'd love for you to join me.[wpsharely id="538"]Click here to download[/wpsharely]Share your story in the comments: What moves you to train?

The Ultimate Guide to Superhuman Movement (2 of 5)

Note: This is a follow up to this post, about how the old world of fitness died. Read it here if you haven't yet.I'm sure my story isn't much different than yours.It all started when I was a kid watching shows like WCW and The Karate Kid. And although I didn't know it at the time, the seeds were being planted for my lifelong quest to move like a hero.I wanted to be able to fly through the air like the characters in the video games I played on my Super Nintendo. I wanted to perform amazing feats of strength like the keg toss in the World's Strongest Man competitions.Many evenings after my dad would come home from work, I'd pester him about weightlifting exercises I could do to get stronger. We had a few adjustable dumbbells in the garage (the kind where the fasteners on the end need constant retightening after a few reps) and those were the tools of my trade.Looking back now, my movement variety as an eight year old was pretty abysmal (hey, I was just a kid). It wasn't until my early twenties that I realized there was more to training than curls and presses.Still, I was having fun and living out my fantasy of being superhuman even though I never quite developed the traits and skills of the heroes I admired in the video games I played.

Finding a roadmap

It hasn't been until recently that I've discovered a process or roadmap for systematically training and developing the abilities I coveted since childhood. Through years of experimentation, trial and error, injury, and studying from some of the greatest teachers in the world, I discovered there is a step-by-step approach you can take to becoming superhuman.Perhaps the most exciting thing I've found is that attaining high level movement abilities doesn't require that you are genetically superior or naturally gifted. Obviously, certain body types are more suited to success in some ways more than others. For instance, if you have a large frame, you'll generally be better at strongman feats than high-flying acrobatics. Or, if you're shorter and more compact you'll have an advantage in gymnastics strength that a taller person like myself won't have (this hasn't deterred me, though).The point I want to make to you is this: No matter what type of body you were born with, no matter what your age, posture or body composition, you can achieve incredible things with the body you were born with. Yes, you may need to do some postural rehab and you might need to either gain or lose some weight to acquire the skills you want to possess.No matter. There is a way to do it from wherever you are starting. The only barriers are the ones that exist in your own mind. With the right approach, smart progressions and enough determination, you can achieve whatever you set out to do.

The five phases of heroic movement

Stage one: Environment and Movement Rehab

Stage one is where the real work begins, and unfortunately it's the step most people skip.It's actually not really accurate to call this part a "step" because it's not really a step at all. It's something you never stop doing.Skipping this phase results in lots of frustration, disappointment and injuries. I know because that's exactly what I did for a number of years. I went through a lot of setbacks because of my anxiousness to move on to more advanced skills my body wasn't prepared for.Remember this: [clickToTweet tweet="In order to move like a superhuman, you must first learn to move like a human." quote="In order to move like a superhuman, you must first learn to move like a human."]Unfortunately for most of us, our environments and vocations don't support us in moving like humans and having well-balanced bodies. To make matters worse, most of us do knowledge work for our profession. So not only are we not moving in the ways we evolved to, we're also very much in our heads all the time, so naturally we become very disconnected from our bodies.How do we fix this?Well, what this process looks like will be determined by your situation. If you're 50 years old, have had knee replacement surgery, and drive a truck 12 hours a day, your process will look a lot different than of someone who's 25 years old and works in construction with very little history of injury.If you're really serious and want to truly rehabilitate your body, you might need to change professions or dramatically overhaul your lifestyle.

Rehabbing your movement environment

In the wild, we'd naturally be shaped by our surroundings in the most optimal way. We evolved to move in response to a complex environment with continual movement challenges and puzzles to solve.Taken out of that environment and placed in one where we're not required to move, or where only move in very predictable patterns (i.e., computer work), we create all sorts of problems.Not only do we create postural imbalances, but we also create bodies that are fearful of new challenges.We become afraid to play not just because it's not "productive" but because we don't trust our bodies. Our environments have shaped us to avoid risk and stay in a small movement box.Think about it for a second. Everything in our environment is designed to stay within a confined, narrow range of motion. Everything from our cupboards to our keyboards to our couches keep us moving in a very limited way.Placed in a different environment, we'll automatically start moving in new, more complex ways and start to regain our primal strength and mobility.So, how do you rehab your environment and create a more nutritious movement diet?Here is a basic set of recommendations to get you started:

• Install doorway pullup bars in your house for hanging and swinging.
• Set up various stations for computer work: standing, sitting, squatting, reclining.
• Build walking and movement into your work through walking meetings or brainstorming while walking or running.
• Use the Pomodoro technique to take movement breaks. I love the Pomodoro app for iOS. I use it to work in cycles of 25 minutes, then movement for 5 minutes.

Now, you can see how this might not be so easy if you're a truck driver. Some professions just aren't suited well toward a healthy body. So, you'll have to make a choice about what type of career you want to have.

Leveling up your social environment

Addressing your movement environment is the first step. The second is to address your social environment by surrounding yourself with more active, movement-oriented individuals.You've probably heard the saying before, you're the average of the five people you spend the most time with. Well, your body is probably the average of the five people you spend the most time with as well.So, surround yourself with others that are movement-oriented and motivated to create healthy, resilient, anti-fragile bodies.Try joining a regular class in your area that provides lots of movement complexity and challenge. Parkour, capoeira, gymnastics, rock climbing, and yoga are great places to start.The Movement Lifestyle group is also a great place to find likeminded people to connect with, find potential training partners or accountability buddies.You can join us here.

Correcting your kinks and fixing bad posture

The next step is to address your imbalances and posture. For this, you'll probably want to seek the help of a qualified professional, especially if you have some serious postural imbalances or a history of injury.However, there is a lot you can do on your own to help yourself heal and recover, especially if you're slightly obsessive like I am.These are the top resources I recommend for fixing postural imbalances, and healing your body.

• Pain-Free, by Pete Egoscue. This is one of the easiest to read and implement books on postural correction and fixing pain associated with postural imbalances in the body. Definitely recommended for anyone with a pain issue or imbalance in a specific area of their body.
• Move Your DNA, by Katy Bowman. I can't recommend this book highly enough. This is for anyone who wants to learn more about primal movement and the way we evolved to move as humans. There are also a lot of corrective exercises in this book, but it's more generic for desk workers.
• Trigger Point Therapy Workbook, by Clair Davies. This complements Move Your DNA and Pain Free really well. It's all about self-massage and releasing trigger points (knots) in your muscles. Perfect for anyone that carries a lot of tension in their body.
• Dissolving Pain, by Les Fehmi. This is the most recent book I've read on pain, and to put it frankly, it blew my mind. This book won't change your imbalances or actual tissues, but it will teach you how to release your attachment to the pain. The premise is simple: The way you're focusing your attention either supports pain or dissolves it. Contrary to popular belief, pain does not exist in the tissue, but in the brain. Changing the way you focus can help you let go of your pain and allow you to finally heal. Highly recommended for anyone with chronic, long-term issues with pain.

While I'm at it, I'll share with you my three favorite tools for self myofascial release:

• Mobility ball. This thing is like a tennis ball or lacrosse ball on steroids. The grip is amazing and doesn't slips off the wall like others balls do and fly across the room. I have the 80mm and 120mm. Both are awesome for working out knots.
• Foam roller. Great for the legs and bigger muscle groups. Foam rolling the quads brings me to tears almost every time.
• Floss bands. These things really help loosen up tight wrist, elbows, knees and ankles and increase mobility. I find them especially valuable for handbalancing work.

If you're on a tight budget, you can start with a tennis ball from a thrift store. If you're especially brave, you can use a large PVC pipe as a cheap replacement for a foam roller. Just be careful with how much weight you put on it. I think it goes without saying, but PVC is very unforgiving and doesn't budge.The reality is that this first stage in heroic movement is an ongoing process. There are still many ways I could change my environment, my habits and style of working to better support my body. Some of them are practical, while others are not. For instance, I could totally eliminate computer work altogether and probably have a more balanced posture. But that's simply not practical for me and my job.

The essential daily movement nutrients

Another reality we have to accept is that no matter how much we try to alter our environments, even something as great as a home without furniture, filled with monkey bars and obstacle courses, still won't replicate what you'd get with nature.Just do your best every day to get your intake of the big foundational movement nutrients:

• Squatting. Aim for at least 30 minutes a day. Don't just squat there, move around and be active in your squat. 
• Walking. Aim for at least an hour of walking every day, preferably outside and not on a hamster wheel.
• Hanging. Aim for at least 5 minutes a day. Do them with some assistance from your feet on a box or chair if you can't hang unassisted for at least 30 seconds.

Also, do your best to walk on uneven surfaces as close to barefoot as possible (in between the curb and sidewalk).Keep in mind that the times above are approximations and are meant to be accumulated throughout the day. Even if you can squat for 30 minutes without a break (unlikely), it's better for you if you split it up.Just remember, human movement must come before superhuman movement.

Stage two: Purposeful Practice

Now, this is where the fun begins. In the first stage, it's all about you and your body. Rehabbing, reclaiming, and reintegration.But in stage two, we're going to start shifting from a more generic rehab into specifically tailoring it to your body. And we're going to introduce elements of embodiment and purpose.Your work up to this point has been all about generally improving your environment, your habits and reclaiming some of your basic human capabilities as a mover. Now it's time to get a bit more specific and go deeper by building your practice.Through your work in the first stage you should have gotten a general sense of what's tighter for you and what some of your weak areas are.

• Maybe your hips are really tight, whereas your shoulders are fairly loose and mobile.
• Or perhaps you've noticed that your wrists are weak and need strengthening.

It's time to really get specific with your practice and address in a generalized way your strength, mobility and movement skill—also known as motor control.Now, depending on how much you want to go into this or not, you'll begin to look at your body and habits of tension and closure from an emotional and energetic perspective.Moving heroically is not just about cool tricks. It's about being responsible for the energy you're transmitting to others. It's about being strong inside and out.So, where are you most stuck? Is your belly and chest tight because you're afraid of feeling too much? Do you have a habit of suppressing your erotic energy and tilting your pelvis back?The truth is, I am not an expert in this field of how emotional holding patterns are manifested in our bodies. But what I do know is that there is not a hard line of separation we think there is between our minds, our emotions, and our bodies.For example, when you're feeling unsure of yourself, are you sitting tall, chin up and belly relaxed — or are you rigid, arms crossed and hunched over to the side?You might have found that you can easily change your mood by simply changing the positioning of your body. This is the reason why we have such strong directional metaphors. We say things like "he's feeling down" or "she's not up to it" because when you're sad or discouraged you are literally more hunched over and depressed. When you're feeling positive and energized you are more "up" and upright.A general rule of thumb in our culture is that most people have closures in the front of their body and most people have sexual guardedness (women especially, many men have the opposite, ie: "phallic narcissism").Your body is not just a vehicle for you to get around the planet in. It is your emotional and energetic vessel. How open, closed or kinked your body is determines how much you're able to breathe, feel, and experience life.The more you become aware of your body, the more embodied you become, the more you will begin to notice these habits of closure, and only then can you begin to address them.So, in the second stage we address our physical, mechanical imbalances. We look deeply and honestly at our emotional patterns of closure in the body, doing our best to address them. In this way, we aim to become more whole and integrated humans and lay the foundation for becoming heroic.Our daily practice begins to take shape.These are the key elements:

• Increasing body awareness through scanning, feeling space and breathwork
• Targeted strength and mobility work to further correct imbalances
• Specific exercises to address and correct patterns of closure and energetic kinks
• Rooting into why we're training in the first place

In the next post in this series I'll be sharing with you the full framework for Heroic Practice and what exactly it looks like.Further reading and education

• Bioenergetics by Alexander Lowen. A primer on patterns of closure in the body, how they manifest and how to address them.
• Ido Portal Youtube channel. Here you'll find lots of great ideas and exercises for mobility and rehabbing your body.

Stage three: Superhuman Specialization

Did I say earlier that stage two is where the fun begins? Well, this is where it really starts to get fun.Up to this point we've done a LOT of foundational work so we don't have to keep injuring ourselves over and over and derail our progress.Now, we're ready to finally start working on creating our own real life heroic archetype.This is where we veer off the path of general movement ability and begin to work more on what you want to be amazing at.This might sound kind of dorky (it is), but bear with me...If life were a video game, what kind of character would you want to be?Here are some potential for you to get your juices flowing. But remember—this is your character. You get to build and decide what kind of heroic mover you want to become.

Ranger

Specialist in wilderness survival, orienteering, and dealing with unpredictable terrain. Think, Rafe Kelley.

Traceur

A parkour expert capable of overcoming any obstacle or movement challenge. Think, David Belle.

Tank

Unmatched in raw power and strength, the tank is the very definition of an immovable force. Think, Elliot Hulse.

Assassin

Evasive, undetectable movement is her specialty. The grace of the assassin is unmatched by any other class. Think, Bruce Lee.

Bard

The true movement generalist. A jack of all trades. Mastery in this field is the most difficult of all classes. Think, Ido Portal.

Trickster

Specializes in aerials, high powered kicks, flips, and other deceptive movements. Think, Anthony Mychal.

Enchanter

Truly limitless possibilities. Their talent lies in flow, extreme body awareness, and channeling creative energy. Think, this guy:

Monk

Do not let their quiet, unassuming manner fool you. Masters of the internal arts, they can vanquish any foe. Think, Master Wu.Now, I know what you're probably thinking (because I'm thinking the same thing): "I want to be all of them!"I get it. Choosing sucks.But here's the reality:

• If you don't choose a specialty (at least for now), you're unlikely to make any progress in any of them.
• You can always be a hybrid, but I recommend going with two or three classes max.
• You have the option to focus on one class for a year, develop those abilities, and then move on to another the next year. For example, this season can be the season of capoeira, while the next is the season of parkour.

Remember, you have your whole life. There is no rush, so slow down and enjoy it.So, how do you get started once you've figured out which character you want to be?Well, that's where it can be useful to have a coach or teacher.Your practice at this stage will be divided in three main categories:

1. Hardware training. This is where you work on specific mobility and strength training related to your class. For instance, if you're working on becoming a great rock climber, you'll probably want to focus more on upper body pulling exercises in your training, outside of the actual work you do on the wall.
2. Software training. This is where you'll focus on the actual technique and skill of your chosen endeavor, likely done in the setting of a class with a teacher guiding you.
3. Play and integration. You need to actually use what you're training for, right? Don't forget to stop training and actually use your skills.

So, going with the example of specializing as a traceur your training might look like this:

Mon, Wed, Fri: Strength and mobility training specific to parkour. Explosive jumping, heavy squats, deadlifts and muscle-up work would be a good idea here.

Tue & Thu: Parkour class, working on techniques guided by a teacher.

Saturday: Parkour play integrating what you've learned.

Sunday: Active recovery — ie: yoga and walking.

Of course this can be modified based on what classes you're attending, what your goals are, and how much time you have to devote to your practice.But in a nutshell, this is what your heroic practice will begin to look like at the third stage.

Stage Four: Personal Style

Up until this point, you've mostly been using the power of imitation and mirroring to develop your superhero powers.Of course, there's nothing wrong with this. We all model others in order to learn and level up. (Remember, any time you notice a trait in others, your very ability to recognize it means you already possess it within yourself on some level.)But eventually, if you really want to reach true heroic status you must move beyond merely modeling and begin using your movement as a means of self-expression.The art of expressing the human body, as Bruce Lee would say.I cannot give you a prescription for this stage. That would obviously defeat the point of it.But what I can tell you is that the more you play, stay curious, and challenge yourself, the more likely you are to find your own unique style. The more you compare yourself to others, incessantly watch Youtube videos, and idolize your heroes, the less likely you are to develop your own signature movement style.Every now and then it's a good idea to stop training with others, to stop the inputs and just listen to your own body.

• What moves you?
• What is everyone else not doing?
• What unique experiences do you have and stories can you tell through your body?

This is where the true art is.

Stage Five: Mastery aka The Never-Ending Pursuit

The final stage of heroic movement is not a stage at all. It moves beyond stages and into the eternal echoing of the cosmos.Mastery is an ideal to aim for, but is not a destination. The hallmark of a master is that others call him one, but in her mind and heart she always remains and considers herself a beginner.Of all things, this might be the secret to mastery: Total commitment to practice and an utter devotion to beginner's mind.[clickToTweet tweet="The master achieves perfection by accepting that it does not exist." quote="The master achieves perfection by accepting that it does not exist."]These are just a few traits of the master:

• Humility
• A lifelong devotion to practice
• Uses his gifts for the greater good

More than anything, the master dissolves the boundaries between practice and application, labor and play, training and doing. There is simply the art and expression.This is also the point where you must learn to kill your teachers and follow your own path. The paradox is, of course, that you will still find many teachers, but you will no longer be subservient to them without question.The real question now is this:How do you strike a harmony between training and applying, or preparation and application?I'll get to that soon. :)In the next post I'll actually break down the structure of the Heroic Daily Practice. And I'll be sharing with you a manifesto you can use to continually stay inspired.Here's a sneak preview...

No bullshit shortcuts or false promises - this takes work and devotion

Now, I know that all of this might feel like a lot. The reality is that it is a lot.I could easily simplify this process and make it seem really neat and cookie-cutter. But that would be perpetuating the lie of the old paradigm of fitness culture: five minute abs and bullshit shortcuts that don't work in the long term.I'd rather give you the full, real, honest truth about what it takes become a truly heroic mover.If you're still reading this, I know you're the type of person that wants to do the work and go all the way.With that said, remember that this work is broken into stages for a reason. You don't have to do this all at once, nor should you.Start wherever you are. Take the first step.

My challenge to you: take this first step now:

• Leave a comment and share with me the type of character you want to become. Getting clear on that future positive version of yourself is the best way to create a sustainable source of motivation.

I challenge you to dream big and not hold back.Say yes to your heroic journey. Everything you've done in your life has brought you to this point.Start now.PS: Want a simple program that helps you master the fundamentals of ground flow, and paves the way for advanced skills like handstands? Check out GMB's program Elements. I've used their stuff and personally vouch for it.If you do end up purchasing it, I get a small commission at no extra cost to you.Check it out Elements here.