The grid, explained.

Marshall teaches the layers under the movement. Come back any time you want to re-learn a zone.

• Levels

  Where your hands are on the vertical axis. One to five, squat to overhead.

  2 min
• Chambers

  Left to right. Five chambers, following both hands.

  2 min
• Steering

  The X axis. Just like driving a car.

  Pro
• Rolling

  The Z axis. Forward and back.

  Pro
• The open chest

  The core cue. Held all day, not only during the workout.

  Pro
• Horse stance

  The bonus. Ten minutes, one on, one off.

  Pro