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Athletic Movement is an all-levels, practice-anywhere program that teaches everyone how to move with an athlete’s grace, strength, and power. Learn 28 athletic movements across 9 fundamental categories of training and then put them into practice with 4 guided classes.
Move like an athlete. This trailer showcases Dom’s athletic strength and power in performing the movements in the program. Athletic Movement was created to teach you to move and train like an athlete, or as Dom says, get you running fast and jumping high. In this program, you’ll build strength with relatively static, foundational movements before moving on to practice more advanced, dynamic movement combinations.
In this program preview, Dom shows you how to do Two Foot Linear Hop. This athletic movement challenges your speed and endurance with quick alternating legs. Dom also previews the 5-Minute Practice, an interval-style workout that combines footwork drills, full-body core activation, and a plank finisher and will get the heart rate going.
Athletic Movement comes with a program guide to assist you in learning the movements and outlines what to expect from Dom’s classes. The downloadable guide was designed to give you a visual reference of each movement through high-quality photographs and descriptions that break down the benefits of each exercise. The guide also includes a customized training plan that is structured around taking you from relatively static, foundational exercises to advanced, highly dynamic movement combinations.
The 20-Minute Practice is a high-intensity circuit-style workout that combines footwork, plyometrics, lunges, and core work. You can choose movements from the different categories of training, so the workout is customized every time you practice. This practice will challenge your ideas about how challenging 20-minutes can be. But Dom’s encouragement throughout will give you the confidence you need to see it through.
This is an interval-style workout that combines footwork drills, full-body core activation, and a plank finisher. Two sets will get the heart rate going and all muscles firing. Use the 5-Minute Practice for an extended warm up or a quick burner when you’re short on time.
Incorporating a Cool Down practice brings your body back into a state of rest and reduces the likelihood of injury. This 5-minute full-body Cool Down incorporates some of the athletic movements you learned, along with lower-intensity exercises, and slows down the pace to help ease your body back to normal operating mode.
Incorporating a warm up prepares your body for a state of work and reduces the likelihood of injury. This dynamic 3-minute practice incorporates the Athlete’s Sun Salutation to warm up and activate your muscles.
The Burpee is a full-body exercise that calls on just about every major muscle group. With every rep, you'll work your arms, chest, quads, glutes, hamstrings, and abs.
The Plyometric Push Up builds on the foundations of the push up and adds a level of difficulty. This movement is an effective way to improve upper body strength and endurance.
The Push Up is one of the most common exercises among athletes. It is a full-body workout that strengthens your core, increases flexibility and helps to improve balance and stability.
Combining the hop and jump movements with the added challenge of moving from left to right, the Lateral Split Jump provides a great balance between strength and cardio. This movement requires you to be consistent in your landings and not to drift.
The Alternating Split Jump takes what you will learn in the Split Jump and adds in a switch of the legs as you jump. This movement challenges you to stabilize and control your position as it changes in mid-air.
Split Jump is an explosive movement that challenges you to jump as high as you can from lunge position. Including reps of this movement will help you build strength in your legs and glutes and condition the muscles.
The Forward Lunge is a bodyweight movement that will help you develop lower-body strength, working the hips, glutes, hamstrings, core, and thighs. This movement requires a focus on maintaining stability and control.
The Broad to Vertical Jump incorporates what you will learn in the other jump movements and adds a level of difficulty. This athletic movement is great for improving reactive strength.
The Semi Jump is characterized by a jump without the load phase. By training this movement, you will improve speed and balance.
The Vertical Jump is a simple, controlled jump directly upwards while remaining in spot. This movement will focus on soft landings, quick transitions and going for max height.
The Squat is one of our favourite foundational movements. It is a compound full body exercise that is extremely functional.
The Russian Deadlift will build on your mobility and flexibility and strengthen your posterior chain.
The Side Lunge adds complexity to the foundational lunge, adding a lateral movement component which will challenge your balance.
The Static Lunge is the foundational lunge movement and will help develop your lower body strength.
The most complex of the Bridge category movements, Hamstring Walkout will strengthen your hamstrings which helps support explosive power through all your movements.
The Single Leg Hip Bridge builds on the foundational bridge movement by challenging your balance.
Hip Bridge is a foundational bridge movement that works your glutes, core and increases hip mobility.
The Spider Crawl Shuffle requires you to develop your proprioception and works on balance while developing your dynamic core.
The Bear Crawl Shuffle is a full-body core movement that builds on your coordination and stability.
The Inch Worm Shuffle is a full-body movement which engages your core strength and tests your stability.
Climbers increase strength, flexibility and blood circulation. This movement will strengthen your muscles and teach you to maintain an engaged core.
Plank Punches take the basic plank position and amp it up to a more athletic-based movement by adding upper body movement with alternating punches.
The Plank requires minimal movement to strengthen the core. Dom offers three simple modifications to make this position more challenging.
The Scissor Shuffle is the most complex movement in the footwork category, asking you to move your alternating feet simultaneously in a scissor motion.
Two Foot Linear Hop challenges you to develop your reactivity by adding alternating legs as you move.
The Lateral Hop is a footwork movement designed to increase your reactivity and move you in a new direction.
The Forward Hop is a foundational footwork movement designed to increase your agility and coordination.
The Athlete’s Sun Salutation is designed to warm up the entire body. Expect to increase your heart rate, activate your core, and ready the joints and muscles for increased load-bearing movements in the knees, ankles, hips and shoulders.
Dom is a professional football player with the Montreal Alouettes and a lifelong athlete and mover. Proudly hailing from North Vancouver, Dom is passionate about promoting a lifestyle rooted in health and fitness. He teaches the foundations for HIIT, fundamental movement skills, footwork, and high-intensity plyometrics. His work with the non-profit Launch Academy aims to fuel a sports community that is inclusive, empowering, and creative, working with young students and fellow elite athletes. Dom represents a new generation of athletes who strive to be role models for the community and look to excel in all areas of their lives.
Bringing Athletic Movement to life was an inspiring creative collaboration between Dom and the NM team. Dom welcomed the opportunity to share his knowledge and experience through this process. Working with supportive, like-minded creatives who shared his passion and energy helped to make Athletic Movement what it is. Disciplined training of these short workouts will bring noticeable improvements to the strength and energy you bring to daily life. And, of course, unlock the strength and grace of your inner athlete.
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