How To Use This Program
In Part 3 (what you’re reading right now!) you’ll be introduced to the six daily movement rituals. They’ve got imaginative names like “Day One,” “Day Two,” etc.
For each day, you will see Practice Recommendations and both the long-form follow-along video and short-form tutorial video.
Below these will be an outline with recommended repetitions and modifications as well as individual “plug-n-play” videos for each movement.
•The long-form video is for when you’re first starting out; we’ll go through each movement and modification together while I give you lots of pointers. The first round of the long-form video will take longer than usual in order to accommodate this more detailed instruction.
•After you’ve practiced each day a few times and need less instruction, check out the short-form video, which you can use to follow along in real-time (the short-form video shows all modifications and includes brief audio cues for each movement and repetition count).
•When you are ready to practice on your own and simply need a refresher on an individual movement or its modification, use the individual videos below the outline. These videos are visual demonstrations only with no audio.
Each day, you’ll need:
•A comfortable place to lie down (on the floor or on your bed).
•A sturdy support to sit on or use to help with balance (like a chair, couch, ottoman, bench, table, counter, etc.).
•One large towel (beach/bath sized) and one small towel (dish/hand sized).
Note: On Day Six, you will need a F.Y.F.O. or Firm, Yet Friendly Object for some tissue mobilization exercises. Ideal F.Y.F.O.s are a lacrosse ball, tennis ball, foam roller, rolling pin, or firm and uniformly round water bottle like a Nalgene or Klean Kanteen brand.
This program is designed to be used six days in a row, with your seventh day off. Each day you’ll practice six movements twice through, which will take you about 10-15 minutes.
However, it is totally OK to do the six movements only once through or to do them three or four times through. It is also OK to practice fewer than six times in a week.
Choose your practice based on what works for you and your body!
MVMNTCHVRCH is designed as a ritual, i.e: something you practice regularly, and you may need some help to make this happen as designed. Head to Part 2: #makeithappen, for tools to help you create and maintain a regular practice.