This will change your body.

Full body integrated movements are the key to improving overall mobility and movement quality. The bear walk, crawl switch, and lunge hip switch are just a few examples of movements that'll make you stronger, more coordinated, and more in control. They warm up your body and signal to it that it needs to improve in these positions, leading to deeper ranges of motion and more fluid movement. Plus, they're not just challenging but also super fun! Give them a try and see how they can have a profound effect on how your body feels!

01:20 The Bear Walk
2:50 The Crawl Switch
3:45 The Lunge Hip Switch

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SOCIAL MEDIA:

Are you training strength or mobility? Josh & Trevor feel passionately about overall full-body training instead of the more traditional rigid exercises that only focus on specific areas of the body. You don't have to choose between strength training and yoga. You can do both! Use the movements in this video to integrate both strength and flexibility for overall full-body mobility. The great thing about these exercises is how many different variations there are. Go slow, stay consistent and see how you feel!

[geoffleibinger]

I’m in month 2 of the program and getting fantastic results. I’ve tried to get more flexibility in my quads and hamstrings for years and this loaded functional approach is blowing all my other attempts away.

[EricWeissgarber-ibrm]

I am almost 70. I have always done morning stretching, but over the last couple years call added about 8 to 10 of your stretch exercises. I still ski black diamonds cycle surf with my grandson on the board and have no hesitation about bending down or stretching to get something. Thanks again for your great insight and motivation stay strong

[CHET_CHADDINGTON]

Never understood yoga but you cant deny the people who do yoga are just smoothe as hell. Like water flowing around in a bucket. Im a body builder and ive been thinking about picking up yoga purely to keep myself loose.

[earthling]

70 years old, having lots of osteoarthritis pain, don't want to take meds. I've been doing yoga on and off for awhile. I'm not kidding when I tell you just a short while trying to do your exercises has already helped. Thx

[SWTM]

This is such a necessary and crucial aspect missing in the majority of fitness and health plans, programs, and content. Great video.

[RamssesPharaoh]

Josh, I started my fitness journey following your channel about 6-7 years ago; you, sir, Trevor, and Mitch have tremendously impacted my family lifestyle. Thank you.

[jamesbrown]

you are on point with this sir! I'm 60 and move better than I did 20 years ago because of flexibility full body movement training. way too many people are concerned only with mirror muscle. Humans were not meant to bench press 500 pounds but we are meant to climb trees.

[thehappyparenteffect]

Love this!!! Yes, sometimes I just do little movement sessions of random movements, whatever my body wants, wherever and however it wants to move. Couldn’t love this video more! This is so important.

[rumo]

When I started training bujinkan taijitsu (practical ninjitsu), sensei had us out in a field crawling, crab and bear walking, moving from back to front facing the ground. I was so sore! It's a fantastic workout and teaches the ability to move on a plane we're not used to.
Highly recommended!
Thanks for reminding me and offering some new variations!

[jcam]

Did lots of this 40 years ago as a Break Dancer . Now at 58 the movements are much slower but still affective . I incorporate them for a warmup before a workout .

[christiancoats]

At 52 I'm just learning this. I've worked out my whole life but i experienced a lot of pain and weakness in many planes. I knew i was missing something. I kept powering through doing the same typical workouts until the injuries piled up and finally stopped me. Now, I'm working on building a strong foundation with range of motion and strength through multiple movements. I can definitely feel a change for the better.

[sandraatkinson]

This is amazing i have arthritis and i hurt every day but one day someone said if you don’t move you won’t move so i have been looking on YouTube something to help me and i love what you do just watching this and you saying about movement has give me the inspiration i need thank you x

[brucemckay]

I'm 67, had a few back and shoulder Surgeries. Athletic in the past.
I will commit to 30 days of what you showed on this vid.
Thank you for sharing.

[jbn]

You're the only person teaching this way of stretch strengthening movements. Something about the way you move looks so natural, which makes sense why our bodies need these movements. Thanks

[tarancourchesne]

You guys are literally the best "workout" channel on the platform. Every single one of your videos amazes me and HELPS ME and tells me something new. Yes!

[pham]

We call this - doing Ido Portal... In seriousness, I love seeing the integration of Capoeira style movements - it's an incredibly transformative way to get the most out of the body. So glad I found this channel.

[BoyInTheWoods]

Thank you so much for your channel. I have loved training all my life but has always been very body builder/ weights orientated for looks and physical 'gains'. As I started to awaken in my spirituality I yearned for something more rewarding in training that was away from just posing. I found yoga, meditation. Grew up in skateparks skateboarding and now I am 34 and 6 months into aggressive inline and coming across theses flexible and strong movements is helping me massively. Wow how great it feels to be here ☺

[TinyGoHomes]

I was in a wheelchair for over a year many years ago and I used stretching and workouts like this to get back walking again. I not only got walking again I now bike, roller blade, skate, climb, hike, run and much more. The real hurdle for me was getting over myself. Even now I have to tell myself to go do it. It’s very easy to talk yourself out of doing something. Take yourself out the normal and push your limits as much as you can and you won’t regret it.

[beemichelle]

🤯🤯🤯 thr chronic tension in my shoulders, back and hips immediately lessened after five minutes of fluid improvised movement inspired by this video. This is a game changer, thank god and thank you. People need this.

[IlsuemOkosch]

You can definitley tell that these guys are deep into their materia. I love how humankind is evolving that way, without too many studies and numbers and so on. It's not only about numbers, it's about how you feel right. A lot of decision are made by feeling and so on. It's not all about measuring stuff and so on.