In this tutorial you will learn a method of training that uniquely combines 3 plane lunges, weight transfers and the concept of expand and contract found in many martial arts. I was originally introduced to this unique approach to familiar concepts by my good friend Simon Thakur from Ancestral Movement.
What you see here is my interpretation of the concepts with a primary intention of feeling the workings of the legs in as much detail and variety as possible with the most efficiency of time. The tutorial is split into 3 sections, the first on shifting weight between two points, the second on stepping in various ways, and the third on specific work of the ankles.
Expect huge increases in leg function and awareness of the lower body, as well as the beginnings of feeling the connection from the legs to the upper body. This method is best used as a daily practice until the qualities are set enough to be able to be integrated into other practices. 10 minutes per day of exploration for 30 - 90 days should produce a nice basic result. Remember to not push it too hard - 70% exertion is more than enough for these exercises
Craig is a principal member of Physical Alchemy. He was subject to many of Dave’s early experiments, which broke him out of stasis and propelled him into becoming a dedicated student of the Da Xuan Daoist tradition. He teaches within Physical Alchemy and is also the instructor of the Da Xuan School in Sydney. Prior to this, he studied the traditional Chinese martial arts of Xin Yi Liu He Quan and Cha Quan under Dapeng Wang for a decade as well as many other modalities of movement, strength, flexibility and general physical development.
Many of the courses found on this page bear the Aware Relaxed Connected logo and website. This was Craig's former website, which was merged with Physical Alchemy when Craig and Dave joined forces. ARC no longer exists but all the important aspects can now be found here on the Physical Alchemy website and tutorial page.