2. Ground Rumbler

Are you ready to embody the nature of a rumbling, thundering and stomping dragon that crushes everything on its way?

In this Dragon, your torso should stay at one level without moving up and down with the steps. Place your arms wider like you were to perform a wide push up. With every step try to raise your elbow and heel high in the air and bring them down with forceful and sharp movement.

Although not so complex for coordination, the Ground Rumbler is an exhaustive movement because of its aggressive nature. Your arms are also constantly bent so you never get to rest them.

The transitory position between steps when you're on one arm and one leg will heavily engage your chest and shoulder's supportive structure. This is also impossible to perform without good core stability which you will notice very quickly. It's simply a monster of a movement

3. Wing Whipper

Here we have again one from the category of more fluid moving dragons. The Wing Whipper is perhaps the least tiresome of the dragons and focuses more on the limberness and flexibility of the spine and hips.

The starting position is an extremely low lunge position one leg fully extended back while the other is in the front bent as in a toe squat. The back is arched making this posture itself a great hip-flexor and abdominal stretch.

With every step your torso raises up allowing the back leg to come to the front under your body. This creates a fluid and continuous movement between arched and rounded spine.

Wing whipper is an excellent movement to mobilize the spine and stretch open the lower body with plenty of repetitions which also warm up and activate the muscles that are being lengthened. This dragon gets your body in the groove.

4. Crawl Crawler

This one is very similar to the traditional Lizard Crawl which is the base of all Lizard and Dragon movements you see me doing. The Lizard Crawl is covered from the beginning to the end in the Movement 20XX method.

However, there's a small change which makes a huge difference. Instead of placing the entire palm down like you normally would, this crawl is performed supported on the fingers.

The regular Lizard Crawl is a very advanced and difficult movement already due to maintaining the position low on the ground which places great pressure on your upper body musculature.

The Claw Crawler just adds the strengthening of the fingers to the mix. What most do not understand is that activating the fingers also engages the wrist and forearm muscles and this in turn helps to activate the shoulders and so on.

You can try this even if you can't support yourself on the fingers. Just press your fingers on the ground while moving and it immediately increases your full body integrity.

Staying on the actual fingers is just on another level, just like this Dragon variation.

5. Leaping Reaper

This is the most bestial variation of these dragon movements.

You should set yourself into a “dragon position” center of gravity low to the ground, one leg back, one leg loaded and bent on the side. Arms slightly wide and fingers tearing to the ground ready to pull and push your body into a fierce launch.

With every jump switch the leg position and try to land strong and supported ready for a new powerful jump. As you progress try to make the jumps more and more explosive.

This one really hits the central nervous system because of its explosiveness and short intense bursts. The actual jumping is initiated to a great extent by the leg that is bent and by the triceps muscles. But the entire upper body is at work when producing and handling this type of speed and momentum.

More than thinking about a specific technique you should imagine yourself hungry launching on a pray. This should give you all the intensity and raw power you need. Be careful not to scare your neighbor or fellow gym goers when attempting.

Start Moving The Body.

These Dragon movements are obviously advanced - not everyone will be able to do them straight from the bat. They require high levels of mobility and raw strength.

The standard lizard crawl has to be mastered first and that's not a simple and quck process either - but we have simplified it for you in Movement 20XX Method.

The method has all the progressions for strength and mobility you need to master the crawl movements. We cover lots of areas in Movement 20XX: high flow, low flow and ground flow without forgetting strength, mobility and active flexibility. 

Inside Movement 20XX Method, we also cover all the different methods of Animal Movement Strength Training such as TIME Method, Variability Method and more. Movement 20XX Method is both a 6-month workout program and an in depth online course.

Do you want to learn more? For the epitome of movement training, see Movement 20XX Method.