If you have followed the program from the beginning, you have worked through 26 foundation skills to help you get strong and mobile. Moving forward, we are going to do a wide variety of movement patterns which will help increase mobility, balance and strength.

At this point, there are 36 moveme...

Butt Walk is based on observing an infant move across the floor on it buttocks. The focus is on moving the hips and letting the hips do all the work. this movement pattern is part of the Real Motion Bear Essentials Natural Movement Fitness Program.

The Butt Scoot is another movement based on an infant gleefully scooting across the floor on his buttocks. This movement really engages the core, the hips and gluteus muscles.

This movement pattern is part of the Real Motion™ Bear Essentials Natural Movement Fitness Program

Most people don’t engage their hips when they walk. This movement will help you learn to isolate and engage your hips when walking. It will help you move more powerfully and quicker. This movement pattern is part of the Real Motion™ Bear Essentials Natural Movement Fitness Program.

Now that you have learned to move your hips, this video will help you walk sexier, with power, confidence, attitude and fun. If you’ve watched fashion models walk, they really use their hips, and now you can, too.

This movement pattern is part of the Real Motion™ Bear Essentials Natural Movemen...

If a toy Tin Soldier could actually walk, they would need incredible balance and strength to move without bending their knees or ankles. This movement will work your balance and control.

Do this movement a few minutes every day to improve your balance and skill.

This movement pattern is part of...

Sneak Attack Walk will work your balance, core and all your stabilizer muscles. Imagine you had to sneak up behind someone while having to step over a low fence with each step, that is what Sneak Attack is all about – stealth and control.

This movement pattern is part of the Real Motion™ Bear E...

We all admire the person walking the tightrope for their skill and balance. Now you can improve your balance even more by doing the tightrope walk while on the ground. This movement pattern is part of the Real Motion™ Bear Essentials Natural Movement Fitness Program.

This is our first animal movement pattern. Ostriches are birds that can outrun a horse and they have a spring in their step. Walking like an ostrich really works the feet, calf muscles and core.

This movement pattern is part of the Real Motion™ Bear Essentials Natural Movement Fitness Program.
...

Have you ever watched Sumo wrestlers move? They hold a Sumo Squat pose and move forward and backward. We do that in this episode and spin around, too. The Sumo Walk really works the quads, hips, glutes and core. Do this for a few minutes adding in the spins as you master the walk. Take a break an...

This movement is like the Sumo Walk, but is highly stylized like a show horse walking with precise steps. It really works the glutes, hips, legs, feet, and stabilizers.

Take your time as you do this as style and technique are most important.

Practice for a few minutes each day for the week, a...

It is time to go up and over. All those leg kicks and swings we did in video 23 prepare you for this movement.

Let’s go for a walk and step over fences and logs. Surprisingly, it really works the core and the hips.

Practice this often and incorporate into regular life if possible.

Get down…Those skills we learned in the Quad Squat Leg Shift come into play here. Imagine going for a walk in the woods and having to get under a tree that has fallen over your path but it’s muddy and you don’t want to get dirty.

This really works the hips, legs, core, and more.

Practice Down...

Quack, quack…As ducks walk, they really move their hips. This animal pattern movement works the legs, hips, core and more. The Duck Walk is silly and fun to do. Practice this to get comfortable at it and do it every so often, and try to go lowers.

The Bunny Hop is a standard animal movement pattern that you do on your feet, so it’s more like a kangaroo jump. When you jump forward, you really have to drive your hips forward, like doing a squat. You will get a great core, glutes and leg workout from doing this.

The Chicken Walk is a stylized animal movement pattern that takes a lot of control. It is a bit harder on the knees as they are doing a lot of stabilizing while the legs, glutes and core do most of the work.

I’ve never seen a mermaid other than in movies, but I always wondered how they would get onto the shore or back in the water without legs. Obviously, they would have to do a type of dragging movement. This movement, which I call the “Mermaid” really works the core and the triceps.

The Monkey Shuffle uses the skills from the Quad Squat Leg Shift as you move sideways with a spring in your step, which gets higher and higher as you start to take more weight on our hands. Great for the legs, core, arms and shoulders.

The Wounded Monkey is like a doing a donkey kick as you move forward. As you move, you are taking most of our weight on your hands and extended arms. This work the entire body and balance, and is great cardio.

Gorillas are powerful animals with longer arms than we have. Doing the Gorilla walk will work your hands, arms, hips and movement control. If you are on a carpet, you can use your fingers, knuckles or fists on the ground.

Practice this along with the Quad Squat foundation movements, and the oth...

Whether you call it hop, leap or jump, frogs move on all fours…and so will you. The Potty Squat and Quad Squat skills really come into play here as well as the previous primate movements.

Start will small hops that really work the hips and legs, moving forward and backwards. You can progress to...

The Inch Worm is harder than it looks and requires control. It combines the plank and downward dog or pike positions while moving forward and backward on your feet and hands.

Slugs come is all sizes and colours; in the woods, they are a valuable part of the ecosystem. Slugs move slowly and use their entire body; slow and steady as they ripple on. This movement pattern is a moving plank variation and requires the entire body to be engaged as you slowly move forward and...

What makes a scorpion dangerous is its tail. In this movement, you will work your legs, hips and glutes as you move your tail, actually your leg, to strike the floor. You start as a baby scorpion and move up to a large one. This is a great plank variation.