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This 27-minute Practice is a high-intensity circuit-style workout that combines footwork, plyometrics, lunges, and core work. After a dynamic Warm Up, move through a four-part HIIT and rest sequence before slowing down into a rewarding Cool Down. Go all out in each interval supported by Dom’s careful instruction and steady encouragement to give you the confidence you need to see it through and finish strong.
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.
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.
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.
Climbers increase strength, flexibility and blood circulation. This movement will strengthen your muscles and teach you to maintain an engaged core.
Hip Bridge is a foundational bridge movement that works your glutes, core and increases hip mobility.
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 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 Lateral Hop is a footwork movement designed to increase your reactivity and move you in a new direction.
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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