Sense. Organize. Move. Why the 7 Movement Patterns Only Work When the Body Is Truly Integrated

This post is an introduction to the work I’ll be teaching in my January 21 workshop “Master Your Movement Patterns.” If you’d like to experience it in person, you can register here. Early bird pricing ends January 14.

When you do a typical gym workout, you’re using the seven major movement patterns: squat, hinge, lunge, push, pull, rotation, and gait.

On the surface, that seems straightforward.

But what isn’t straightforward is how completely these patterns depend on an organized, integrated core—not “abs,” not bracing, but the deeper architecture of the body itself. The relationship between your spine, pelvis, ribcage, feet, head, back, and neck. A column of interconnected tissue I refer to as the body’s midline: the real core of the system.

When that midline is disorganized, even well-programmed exercises fall apart. You overuse the lower back. You can’t access the muscles you’re supposed to be training. Force leaks. Joints take the hit. And over time, those small compensations accumulate into stiffness, pain, and degeneration.

This work is for people who already train, already care about their body, and are tired of doing “the right things” while still feeling misaligned, tight, or disconnected.

I teach this because I lived in a body that was strong, active, and “doing everything right,” yet deeply disorganized—and I had to learn, the hard way, what real integration actually requires.

What I eventually realized was this: most movement problems aren’t about weak muscles or bad exercises. They’re about poor communication inside the body.

Sense → Organize → Move

Through my 3C Method, I help people restore communication inside their body by learning how to sense first, organize second, and move third.

Sense
If you can’t feel where you are in space, you can’t control it. Strength without sensation creates compensation. Mobility without awareness creates instability. Sensation is not optional—it’s the gateway to real control.

Organize
Organization is not “brace harder.” It’s how the feet relate to the floor, how the ribs relate to the pelvis, how the spine relates to the limbs, how force travels through the entire system. This is what turns scattered effort into coordinated action.

Move
Only after sensing and organizing does movement become efficient, powerful, and sustainable. This is where patterns stop feeling like quick and careless “reps” and start feeling like coordination.

The 7 Patterns Reframed

The seven movement patterns aren’t just exercises. They are expressions of organization.

• Squat: Can you lower and rise while the system stays integrated?

• Hinge: Can your hips load without dumping into the spine?

• Lunge: Can the body stay connected as weight transfers?

• Push / Pull: Can force travel from the ground, through the core, into the arms?

• Rotation: Can you rotate without collapsing or shearing?

• Gait: Can you move through space without leaking energy or tension?

Each pattern becomes a mirror for how well your body senses and organizes itself.

When that internal structure is clear, movement feels strong, fluid, and precise.
When it isn’t, even “good” workouts quietly reinforce dysfunction.

What We Do in the Workshop

This is exactly what we address in my upcoming workshop “Master your Movement Patterns” on January 21, 2026, which you can register for here.

You’ll learn the anatomy of the body in a practical, usable way. You’ll learn how to sense your midline, how to organize your body around it, and how to apply that organization to the seven movement patterns so they finally work the way they’re meant to.

The long-term benefit isn’t just better workouts. It’s undoing—or avoiding—decades of harmful compensation patterns that keep the body stuck and contribute to those “mystery” aches and pains: shoulders, elbows, knees, neck, low back.

You won’t just be told what to do.
You’ll learn what to feel, where to feel it, and when.

And you’ll leave with simple, repeatable drills—easy to remember, easy to practice—that retrain your system to sense, organize, and move so you can stay strong, capable, and resilient for the long game.

The Real Goal

The goal isn’t just better workouts.
It’s a body that feels coherent, capable, and trustworthy—so you can move through life with less friction, fewer injuries, and far more freedom.

Workshop Details

If this way of thinking about movement resonates, I’d love to work with you in person.

Workshop: Master Your Movement Patterns
Date: Wednesday, January 21 7-8:30PM
Focus: Learning how to sense the body’s midline, organize the core system, and apply that structure to the seven foundational movement patterns.
Who it’s for: People who already train, already care about their body, and want deeper control, longevity, and alignment—not just another workout.
What you’ll gain:
• A clearer understanding of your own movement patterns
• Practical anatomy you can actually use
• Simple drills to improve organization, reduce compensation, and move more efficiently

👉 Register here
Early bird pricing ends January 14.