Training methods


Priming the body

Our warm-up techniques will prepare you to safely create lasting changes to the way your body functions.

Myofascial Release

The muscles in our bodies are wrapped in a web-like substance called fascia. Over time, dysfunctional movement patterns cause the fascia to develop knot-like properties which will eventually impede your range of motion. These impediments will in turn create even greater dysfunctions as your body learns to move in ways to compensate for these restrictions. Myofascial release is a self-massage technique to loosen bound-up tissues. After it is implemented, muscle tissue becomes more pliable and will be more receptive to realignment techniques, corrective exercise, and dynamic movement.

Diaphragmatic Breathing

Efficient breathing patterns are essential to efficient movement. Diaphragmatic breathing allows the diaphragm to work with the ribcage and core muscles to stabilize and decompress the spine. Establishing proper breathing mechanics first will allow you to then effectively progress into our training system.


A house built with an insubstantial foundation will eventually show signs of detrimental wear. The walls will develop fracture lines; window frames will appear to sag; doors will no longer be able to properly open and close. Much like the foundation of a house, the human body also needs a sturdy, built-in center of gravity to maintain its structural integrity and avoid injury. Training with a dysfunctional support system only builds more dysfunction. Therefore, correcting posture deficiencies is the first step in developing sustainable movement.

Postural Correctives

Corrective exercise is the process of rewiring old, imbalanced movement patterns and replacing them with more efficient ones.  Using various techniques such as joint stacking, active spinal decompression, diaphragmatic breathing, and re-tensioning, we can put an end to the accumulative injury cycle.




We are against training based on vanity alone. Instead, we believe that a structurally-integrated body which is capable of sustaining efficient movement based on human biomechanics is ideal. That’s why our approach to strength training is different. It translates directly over to athletics, running, walking, and throwing.


Chambers are an advanced form of corrective exercise as well as a more efficient way of strengthening the body and building muscle. This is where we dive deeper into the specific mechanics of how your body moves within the gait cycle.

Multi-plane Ballistic Movements

An athlete has to be agile and graceful and at the same time centered and powerful. A poor center of gravity during movement could lead to unwanted compensation, which in turn could lead to injury. Multi-plane ballistic movements replicate both real life and athletic situations. They will enhance your body’s automatic, inner sense of movement. The objective is to maintain a stable center of gravity while executing powerful, explosive movements.

Pendulum Movements

To successfully navigate our environments, timing is everything. In a tango, one dancer must perform his steps while also reacting to those of his partner. A fighter’s success is determined by how well her body maintains its structural integrity while moving in different planes of motion, all while having to react to the random action in the ring. Simply crossing a street requires a person to maintain a forward trajectory while also being prepared to dodge an unexpected car. If you observe a body walking, running, and throwing in slow motion, you will find that the limbs swing in a rhythmic, parabolic motion. Pendulum movements are a form of multi- dimensional exercise that adhere to these naturally-occurring movements. Incorporating them into a regular fitness routine is extremely important as it teaches proper muscle activation, timing, and precision in a real-time scenario. As a result, athletic reaction time and endurance will improve, and you may even gain a heightened sense of inner calm as you are prepared to adapt to whatever random forces come your way.