Professional football player, Dom Termansen introduces you to his program, Athletic Movement, HIIT based training with an athletic twist.

Dom introduces you to his program, Athletic Movement, where to start, what you can expect, and encourages you to find your inner athlete.

Dom breaks down the basics of athletic footwork, it's not about speed, it's about form. From your stance to your coordination, Dom will help you find your inner athlete at your own pace.

Dom addresses some common mistakes of HIIT, guiding you on core engagement, focusing on your form, and demonstrating some key modifications to help you tailor your training to what your body needs. It's not about jumping high or moving fast, it's finding what works for you today.

The Athlete’s Sun Salutation is designed to warm up the entire body. Expect to increase your heart rate, activate your core, and ready the joints and muscles for increased load-bearing movements in the knees, ankles, hips and shoulders.

The Forward Hop is the foundation movement. Draw an invisible line in front of you and establish a low base with your feet shoulder width apart. Jump with both legs at the same time, hopping forward and backwards. Keep knees bent and land softly. Forward Hop can be done either double or single leg.

Change it up for the Lateral Hop by creating an invisible line beside you, and then hop side-to-side. This movement can be done with single or double leg. Keep your head up and your toes featherlike.

Two Foot Linear Hop challenges you to add alternating legs. Start by drawing an invisible line in front of you and determining a lead leg and trail leg. Move the lead leg forward and then the trail leg forward to match, then backwards, and repeat. Begin moving slowly and then speed up once you’re...

The Scissor Shuffle challenges you to move your alternating feet simultaneously in a scissor motion. Draw an invisible line in front of you. Start with your lead leg in front of you and trail leg behind you. Alternate legs at the same time as fast as you can. Be mindful of your position, keep kne...

The Plank requires minimal movement to strengthen the core. In this foundation movement, you will start with hands and knees on ground in tabletop position, moving into plank position. Dom offers three simple modifications to make this position more challenging: squeezing the mat, bear crawl plan...

Plank Punches take the basic plank position and amp it up to a more athletic-based movement by adding upper body movement with alternating punches. The biggest challenge in this movement is to maintain equal hip level while punching. Remember that slower is better in this movement.

Climbers increase strength, flexibility and blood circulation. Starting again in low plank position, bring right knee to right elbow and then left knee to left elbow. Repeat the movement slowly until you feel comfortable and then speed it up.

Standing with feet shoulder width apart, roll your hands to the floor, and with a tight core, move into high plank position. Walk your feet forward to match your hands. If you have the space, repeat the movement moving forward. If you don’t have a lot of space, you can shuffle through the movemen...

Come to a low squat position. From here, you will walk your hands to the ground in front of you, keeping your knees bent, chin and chest parallel to the floor. Now, crawl forwards across the ground, left leg with right arm and right arm with left leg. To do the Bear Crawl / Shuffle, move forwards...

Similar to the two shuffle movements that came before, the Spider Crawl Shuffle is all about moving in a forward and backward motion while switching up the way in which you shuffle. This is a great movement for stability and core strength.

Start on your back with your feet on the ground shoulder width apart. Use glutes, hamstrings and calves to lift your hips towards the sky. Maintain a straight line from shoulders to knees and make sure to keep heel and toes glued to the floor. This movement works your glutes and core.

For the Single Leg Hip Bridge, start in the same position on your back but this time straighten and raise your right leg while moving through the hip bridge motion. Complete as many reps as you feel you can before switching to the left leg. You can continue to repeat on each side, paying special ...

Start in the Hip Bridge position and begin by walking your legs all the way out to full extension and back again. It’s important not to go further than your body is comfortable with. You want to make sure that you can walk back in while keeping your stability.

The Static Lunge is simply lunging in place. Start with right foot two feet in front of the left. From here, drop slowly into your Lunge. When you’re in the Static Lunge position, both legs will be 90 degree angles. Move through this motion carefully, making sure that your upper body is straight ...

The Side Lunge switches up the direction by lunging to your side instead of forward. Start with your legs shoulder width apart. Your right foot is your lead foot. Step into your right side lunge with your right foot and step back to center. Concentrate your weight in the back of your glute. Focus...

The Russian Deadlift (RDL) focuses on balance. Start with feet shoulder width apart. Come up into runner’s stance right knee and left arm and then slowly kick your leg behind you. Continue to bend into the leg until you feel stretch in the hamstring. Keep your arms engaged but relaxed. Move slow ...

Maintain a rigid core while slowly dropping down into your squat. The key to this athletic movement is tempo - give yourself 3 seconds to get down into a squat position and 1 second to explode up to standing. Keep your core active and knees in a tight, controlled stance.

The Vertical Jump is a simple, controlled jump directly upwards while remaining in spot. You want to focus on three keys things: soft landings in a low hip position, quick transitions and going for max height. Don’t be afraid to really go for it.

The Semi Jump is characterised by a jump without the load phase. It may feel a little strange at first. The tempo is 0-3-1. At the bottom, pause for 3 seconds and then jump for 1 second, and all the way down into squat again. Make sure to always land softly with knees bent.