Make Sense of Your Movement – Our 3x5x7 Model

The simple science behind movr

We humans are complex creatures, and everyone has a unique set of circumstances that determines what they need to feel good. That said, our bodies are all designed to function the same way, and there are certain truths that dictate the way we all move.

movr is built on 3 such truths, or principles. Harnessing these principles allows movr to adjust to your needs, while always delivering a balanced combination of movements to get you moving your best.

You don’t need to memorize this stuff (that’s what we’re for), but it’s helpful for you to know that it’s at the heart of everything we do. Understanding these principles of movement is what allows us to package up a complicated body of science into an easy-to-use app for you to enjoy.

Here’s what we’re talking about…


Your Body has 3 Ranges of Motion

You can move side to sideforward and back, or in rotation. That’s pretty much it*! Every part of your body has the ability to move in these three planes to some degree. These ranges of motion exist throughout your entire body, and occur in each and every joint.


*you can also move up and down (i.e. jump), but to do that depends on your other ranges of motion


Your Body Moves in 5 Patterns 

Within our existing ranges of motion, our bodies move in 5 main patterns:


  1. We can squat (sit on a toilet)
  2. We can lunge (go up or down stairs)
  3. We can hinge (bend over to pick something up)
  4. We can push (walk through a door), and
  5. We can pull (pull open a door)


When you combine these 5 movement patterns with our 3 ranges of motion, you cover pretty well every movement a human can make.


Every Movement Falls Within 7 Stress Levels

Every movement you make has an associated level of stress, or effort. The more input a movement sends to your brain, the more difficult it is for your body to successfully complete it. 

If you think about movement stress on a scale of 1-7, Level 1 is the most universally approachable type of movement (imagine lying on your back, gently stretching), whereas Level 7 are the type of movements an olympian would do in their strength training program.

The more you practice a movement, the more able your brain is to accept the associated level of stress, and the better you’re able to successfully complete it without strain.

So, why should you care?

Most  ‘custom-built’ online trainers still prescribe activities for you without ever knowing how you currently move – or how much stimulus your brain can handle.

Think of it this way – if you haven’t been training like an NFL linebacker for the last 10 years, your body probably isn’t ready to go through a workout that promises “get strong like a linebacker”. You might get sweaty and mistake pain for gain, but you’ll probably also leave full of aches and wondering how you’ll ever manage to stick to this gruelling routine. 

How is movr different?

We use your Body Analysis to assess your starting point, so that we know what you’re capable of – and you do too. Factoring in your results, our 3x5x7 model identifies a balanced load of movements suitable to your specific level. Every session is intentionally designed to get you moving within all 3 ranges of motion and all 5 movement patterns – but at a level of stress that enables healthy progress, rather than discomfort or dejection.

This fosters the development of functional strength and mobility throughout your entire body. It’s a balanced approach that sets you up for success, no matter how choose to move through life. If you really are an NFL linebacker – great, we’ve got something for you. But if you’re not, our point is that movr is tailored to meet your needs and get you moving your best, wherever you’re starting from.

Want to know how to assess what you need?