Advanced Body Dynamics
This class is a whole body approach to fitness. Discover a diverse range of squat and push exercises.
Advanced Body Dynamics is a teacher-led workshop built around two of the six fundamental movement patterns: the squat and the push. It runs at 85°F and 50% humidity, our most moderate warmth. This is a whole-body approach to fitness taught from the ground up, working through a range of squat and push variations rather than a fixed sequence.
Your body is organised around six patterns: push, pull, hinge, squat, loaded carry, and ground work. They are the movements humans have always performed, and every class on our schedule is built from them whether it names them or not. Advanced Body Dynamics takes two of those patterns and teaches them directly. An instructor works the principles, connects them to the movements you already meet in your regular classes, and adds the supporting work that gets your body genuinely understanding the pattern rather than just completing the rep. That understanding is what the "advanced" in the name refers to.
What Makes This Different From a Regular Class?
Most classes ask you to perform the movement. This one teaches you the movement. It is instructor-led throughout, so the cueing is the substance of the hour rather than a supplement to it. That also makes it one of the more coached experiences we offer, in contrast to the immersive format that carries much of our schedule (the difference explained).
How Does This Improve My Other Classes?
The squat and the push are everywhere once you know to look. Chair pose and the standing sequence in Atom are squat mechanics. Every low push-up transition in Wave or Big Bang is a push. The loaded work in Universe and Nucleus runs on both. Fix the pattern here and the correction travels with you into every one of those rooms, which is a faster route to progress than grinding at any single class.
Who Advanced Body Dynamics Is For
- People whose progress has stalled. When a posture stops improving, the limit is usually the underlying pattern rather than effort.
- Anyone who wants to understand what they are doing. If you have ever followed a cue without knowing why, this is the hour that answers it.
- Members returning after time off. Rebuilding the patterns first makes everything that follows safer and faster.
- Cross-trainers and athletes. Squat and push quality transfers to every sport and every other class you take.
What to Expect
Moisture-wicking clothes and water. Mat, towel, and any equipment the session uses are provided. Expect more explanation and more correction than a typical class, and expect to work at a range of variations rather than one fixed version of each movement. At 85°F the room stays comfortable enough to think clearly, which matters when the point is learning.
How Often
Once a week is plenty, and even a handful of sessions changes how you move in everything else. Treat it as the class that improves your other classes rather than as a replacement for them. Its companion is Dynamic Core Fusion, which takes the other half of the pattern set.
Where to Practice
Workshop sessions rotate by studio and by day, so check the schedule for where and when this one runs.
Related reading: What Are the 6 Fundamental Movement Patterns? · Mobility vs Flexibility · Fitness vs Health
