By Roye Gold, world-renowned movement coach who teaches people how to move like kids again...
Only 10 minutes needed per day. No fitness, mobility, or exercise background required. We have students of all ages.
Trusted by 20,000+ students
"I feel stronger and more mobile than I have in years, and I finally know what to practice."
As a kid, you could have done most of these without thinking.
If a few of them now feel out of reach, you're normal. And that's exactly the problem.
Gripping. Hanging. Squatting. Pushing. Pulling. Bending and rolling the spine. Moving on one leg.
"Before we could talk, crawl, or walk, we could hold. That's where it all begins."
For thousands of years, daily life kept these movements alive. We squatted to rest, climbed, carried and pulled ourselves up. We didn't need to train them. We just used them.
We sit to work, sit to travel and sit to relax. We rarely hang, never squat to rest, and haven't climbed anything in years.
"Over time, we stopped pulling. We stopped hanging, climbing, and holding our own body weight."
And the body keeps what you use and lets go of what you don't.
That's why so many adults feel stiff in the morning and tight by night. Why getting down to the floor and back up takes a little more effort every year. Why a body that should feel capable starts to feel old.
But if you can't hang, you can't pull well. If you can't squat, you can't load your legs properly. If your spine moves like one stiff block, everything built on top of it suffers.
"If you lack hanging strength, trying to pull won't take you far."
The foundations come first. Everything else is built on them.
Roye Gold has spent more than 15 years teaching people how to move.
It started in the pool, as a competitive swimmer during his military service, where he became obsessed with how the body actually moves. Since then he's coached more than 20,000 students, advised American Ninja Warrior athletes on movement, and built a following of over 1.5 million people.
People told him a man his size would never pull at a high level.
"So, I made it my mission to prove them wrong."
But what he took from it wasn't the skills. "It was about reclaiming something human, something I used to do instinctively, endlessly as a kid."
That's what he teaches now.
Ten short guides. One foundational movement each. Every guide has a demo video, step-by-step instructions, the common mistakes to avoid, and a simple daily routine with an easy and a hard version.
The spinal wave. Move your spine one segment at a time, the way it was built to move.
The first strength you ever had. "Hanging is the motherboard of pulling." Your checkpoint: 60 seconds.
Neck slides. Smooth, isolated control of your head and neck.
The diagonal stretch, which Roye's mentor Ido Portal calls "the 'Queen' of full body stretches."
Hanging shoulder circles. Strong, mobile shoulders through every direction they're meant to move.
The Jefferson Curl, the deep resting squat and the spinal wave: Roye's three go-to movements for a strong, mobile back.
The shrimp squat. Single-leg strength and control, in four levels from assisted to full.
Roye's daily routine for wrists, feet, hips and knees. A warm-up for the rest, or a practice on its own.
From rows, to slow lowering chin-ups, to your first clean chin-up. "One of the simplest, purest measures of human capability."
From incline push-ups to full push-ups, with your whole body moving as one unit.
What you need: some floor, a wall, and something to hang from (a doorway bar, rings, or a sturdy branch).
I came for mobility, but the biggest change has been how confident I feel in my body.Anna · The Movement member · Tel Aviv
The structure helped me stay consistent instead of jumping between random workouts.Cary · The Movement member · Sacramento
I feel stronger and more mobile than I have in years, and I finally know what to practice.Anthony · The Movement member · Chicago
"I came for mobility, but the biggest change has been how confident I feel in my body."
If you don't feel the difference, email us at support@10humanmovements.com and we'll refund every cent.
Yes. Every movement starts with an easier version. Roye cares about quality, not difficulty.
Every movement has harder levels too. Most people who train find a few of the 10 humbling.
About 10 minutes. Pick one movement and follow its routine.
Floor space, a wall, and something to hang from. A light dumbbell and gymnastic rings are optional for two of the movements.
Straight to your inbox as soon as you order.
Yes. See our guarantee above, or email support@10humanmovements.com.
Ten minutes a day is all it takes to get them back.
P.S. Go back to that quick test at the top. However many you couldn't tick, that's where you start. "You now own a chinup... Stop for a moment and appreciate that." That moment is waiting in movement #9.