Six Movement Principles to Train Stronger & Smarter
- Scott Cashins
- Apr 1
- 7 min read
Updated: Apr 2
Introduce them to your practice and unlock long-term progress
Movement is a fundamental part of being human—not just exercise, not just fitness, but an essential way we engage with the world. It’s in our DNA. It’s how we express ourselves, how we interact with our environment, and how we build strength, adaptability, and resilience in both body, spirit, and mind.
Yet, despite movement being deeply embedded in our biology, modern fitness trends often reduce it to isolated exercises and repetitive drills. But our bodies evolved to move in complex, multi-dimensional ways—climbing, crawling, balancing, lifting, running, playing, and adapting to whatever the environment demands.
Movement, for most of our history, was a solution to the puzzle of survival. That adaptability—the ability to meet physical challenges as they arise—is what shaped our bodies. Movement is important today because it connects us back to this natural adaptability and helps us regain the physical freedom we often lose through inactivity, stiffness, or overly rigid training systems.
Our joints, muscles, and nervous system thrive on variety because that is the purpose for which they were built. Embracing movement diversity helps us build resilient bodies that are capable of handling whatever life throws our way.
While specialised training can be valuable, it can also create imbalances, injuries, and limit overall adaptability. Professional athletes, celebrated as our top physical specimens, typically sacrifice their longevity for specialised short-term performance (and the financial rewards), and suffer innumerable injuries directly due to their specialisation.
This trade-off isn’t just for elite athletes. Even in everyday training and sports, an overemphasis on specialisation can lead to wear and tear, whereas a movement perspective promotes longevity and enhances the athletic performance we enjoy.
“Absorb what is useful, discard what is not, add what is uniquely your own.” - Bruce Lee
The method must match the movement.
At Totum, we consider movement not just a workout—but a practice. It’s about learning, exploring, and refining how we interact with our bodies. Yes, it’s about getting stronger, more mobile, and more skilled—but it’s also about how we engage with the process itself. The way we move shapes how we think, how we feel, and how we navigate the world around us.
At Totum, we train both structure and freedom—the ability to build strength and flexibility through clear progressions, but also to explore movement in creative, adaptive ways. We train so that movement is not just something you “do”—it’s something you embody.
It’s about strength that carries over into real life, mobility that allows you to move well and feel great. It’s about learning to enjoy the process rather than just chasing outcomes.
Because at the end of the day, movement isn’t just about what happens inside the gym. It’s about how we move through life.
In part 1, I shared some ways we balance freedom and structure through our practice of Organic Strength (freedom) and Linear Strength (structure).
Understanding this balance is key to training in a way that is both effective and sustainable. That’s why we use six guiding principles—three for Organic Strength and three for Linear Strength—to help structure our approach for the diversity of movement we practice and the diversity of bodies and experiences we all have.
“How you do anything is how you do everything.” - unknown
Flexible Spine, Flexible Mind : Organic Strength
1. Aim to Move Exceptionally Well, Where You Are Right Now
It’s easy to think that you need more flexibility, strength, or skill before you can move well, but the truth is, quality movement starts from the very beginning. Whether you’re doing a simple stretch, a crawl, or practicing a more advanced skill like a handstand, moving with control and precision within your current range of motion is the key to progress. Movement is meant to be fun and feel pretty good, and that’s where we start.
By focusing on movement quality from day one, you not only reduce the risk of injury but also lay the groundwork for long-term progress. The more you move well, and organise your movements efficiently, the more naturally your body will gain strength, mobility and understand more complexity. The idea is not to push through pain or force yourself into positions your body isn’t ready for. Instead, we aim to cultivate a consistent dialogue that listens to your body’s feedback so you can adjust your movement accordingly, in real time. If a movement is new - move slowly through it, so you have time for that dialogue to occur. Remember: Slow is Smooth and Smooth is Fast.
2. Train at a level that is Difficult but Doable
Real progress comes from appropriate challenge. Training should feel tough, but still within your control. If the challenge is too easy, you won’t grow. If it’s too hard, you risk frustration or injury. The sweet spot is when you’re working at about 70–80% of your maximum effort—challenging, but still manageable.
This intensity is perfect for improving strength and neural adaptations. It allows your body to become more efficient at activating muscles and directing force intelligently, which is a key part of getting stronger and more coordinated over time.
For experienced practitioners, periodically pushing to higher intensities can be beneficial, but it isn’t strictly essential for continued progress.
3. Embrace the Process of Trying, Failing, and Learning
Failure is an essential part of learning, and it’s something we encourage our students to embrace. Whether it’s a handstand attempt, a tough movement, or a new skill, moments of challenge are where real growth happens. The key is to approach failure with curiosity and a willingness to learn, rather than frustration.
By trial and error, you develop a deeper understanding of your body and its capabilities. This mindset not only helps you avoid injury but also creates a foundation for sustainable progress. Failing is not the end of the road—it’s a part of the process that leads to mastery.
Learn the rules like a pro, so you can break them like an artist.” – Pablo Picasso
Build Strength, Move Free : Linear Strength
While Organic Strength is all about flexibility and adaptability in movement, Linear Strength focuses on structured progression. Both approaches complement each other and are essential for building a well-rounded practice. With Linear Strength we break down skills into manageable, experience-tested steps, so you make progress with confidence. These steps we use work, and were built from experience to help students progress from Foundations to Mastery. The steps are based upon the following guidelines. Keep these in mind when you practice or when you create your own steps so you work with the process rather than for it.
1. Emphasise Full Range of Motion
When building strength, it’s important to work through your full range of motion. This isn’t just about muscle size —it’s about strengthening your joints and muscles in a way that supports natural movement. Full-range strength training promotes better joint health, more flexibility, and prepares you for all the dynamic movements life demands. It’s actually harder to do, but it’s also healthier and more functional in the long run.
2. Practice With Precision and Purpose
To build effective strength, it’s important to train with a good tempo and a moderate number of repetitions—typically between 5 and 10. The key is focusing on quality, not just quantity. If you rush through exercises, you miss out on valuable progress. By practicing with intention and control, you develop a deeper understanding of your body and how to adjust your movements for maximum efficiency.
3. Don’t Compromise Your Form for More Weight or Reps
In any strength program, it’s tempting to push for more weight or more reps for the sake of progress. But if your form starts to slip, you’re not getting the most out of your training. It’s better to adjust the weight or reps so you can maintain full range of motion and proper form. The goal is to build strength without sacrificing movement quality. When you move through partial range you are actually getting weaker in the places you don’t visit.
Skill emerges from intentional preparation; mastery arrives through adaptable execution.
By understanding these principles, you can train more effectively, whether you’re practicing at Totum or pursuing a personal movement goal. At Totum, we guide our students through a journey of both structured strength progression and organic, playful movement exploration. This combination helps us develop well-rounded strength, mobility, and resilience.
These principles form the foundation of how we train. Strength is not just about force, and movement is not just about exercise. By blending structured progression with adaptability, we build bodies that are resilient, capable, and ready for whatever life throws at them.
Because movement isn’t just something we do—it’s who we are.”
Train Smarter, Move Better – Start Today
At Totum, we don’t just train for strength—we train for movement, skill, and resilience. This isn’t just theory—it’s something you’ll feel in your body as you progress.
Movement is important because it:
builds strength, flexibility, and control that extends beyond the gym.
enhances body awareness—helping you understand how you move.
connects you to a sense of play, curiosity, and creativity, not just repetition and drills.
fosters adaptability—teaching you to problem-solve through movement.
helps prevent injury by strengthening the positions you use most in life.
is a form of self-expression—your movement reflects your engagement with life.
💪 Build strength while moving with control and confidence
🎯 Train in a way that keeps you injury-free and progressing for life
🤸🏼 Challenge yourself, learn new skills, and have fun in a supportive community
🔥 Try it for yourself with 2 weeks of unlimited training! 🔥
👉🏼 Claim Your 2-Week Pass Now
See you in class,
Scott
Stay Tuned for Part 3!
In Part 3, we’ll explore neuroplasticity and how our brains have been shaped for movement, play, and community. We’ll discuss how to nourish both our ancestral bodies and minds through movement, and the vital role this combination plays in our overall well-being.
Finally, in Part 4, we’ll bring everything together with practical strategies to help you integrate these powerful concepts into your daily life.
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