Here’s a fundamentals movement tutorial about chaining different shadow movement positions to build a routine, and keep your body in the habit of feeling momentum and balance. Obviously this is pretty bare-bones, we don’t have a shadow-passing workout or some of the things that I’d put in a shadow movement workout typically. But I’m working on fleshing out the program materials as I go and I thought this would be a good thing to put up front because it’s introducing the training method of chaining movements for timed rounds, which is really all you need to know to keep your movement good and progress over time.

In truth, the most important training equipment is something you all basically have in your phones – the round timer. Just set a timer and go, that’s the secret. Find a rhythm, find a loop, go through all your positions.

Just adapt your exercise selection to your training surface – carpet or hard floor. You’d be surprised what you can get away with on a hardwood floor if you try…