Introducing our exclusive membership program: the Neofold Academy VIP Membership! As a VIP member, you'll gain access to a special WhatsApp group where you can connect directly with Bernd, the creator of our transformative Natural Ground Movements method. Get ready for a monthly rendezvous with Bernd himself, where you'll have the opportunity to ask questions, receive personalized guidance, train with him and dive deeper into your practice. But that's not all – as a VIP member, you'll also enjoy VIP access to all our premium content, including the first six sessions covering bottom-up movement, ankle mobility, knee health, hip strength, spinal mobility, and shoulder and elbow stability. You also get up to 20% discount in all our events. Elevate your journey with us and unlock the full potential of your movement practice as a Neofold Academy VIP member!
Course plan
Welcome to the VIP Membership
The Perks
Welcome to the Intro Season
What's awaiting you!
Insight on Natural Ground Movement
The Ingredients
Training Recommendations
Breathing in Season 1
Reaching
Materials needed
Intro Season - Session 1
Positions
Combo 1 Sequence
Combo 1 Mobility
Combo 1 Stability
Combo 1 Breathing Example
Combo 2 Sequence
Combo 2 Mobility
Combo 2 Stability
Combo 2 Variations 1
Combo 2 Variations 2
Combo 3 Sequence
Combo 3 Mobility
Combo 3 Stability
Combo 3 Variations
Intro Season - Session 2
Combo 1 Sequence
Combo 1 Mobility
Combo 1 Stability
Combo 2 Sequence
Combo 2 Mobility
Combo 2 Stability
Push Up Technique
Movata Intro
Movata Workout
Intro Season - Session 3
Lying Positions Explorations
Tripod Transitions
Combo 1 Sequence
Combo 1 Mobility/Stability
Combo 1 Stability
Combo 2 Side Lying + Tripod Transition
Combo 2 Feet/Knees Hands Position
Combo 2 Inverted Crawl Position
Combo 2 Sequence
Combo 2 Mobility
Combo 2 Stability
Combo 3 Sequence (incl. Mobility and Stability Aspects)
Flow
Intro Season - Session 4
Sideway Rolling into Position Levels
Position Combo 1: Shoulder Crawl
Position Combo 1: Push Pull Crawl
Position Combo 1: Split Kneeling
Combo 1 Sequence
Position Combo 2: Deep Squat
Combo 2 Sequence
Combo 2 MSP Aspects
Position Combo 3: Deep Knee Bend
Combo 3: Sequence
Combo 3 MSP Aspects
Flow
Live Recordings
Season 1, Episode 1.
Season 1, Episode 2.
Season 1, Episode 3.
Season 1 Ankles - Session 1
Prep 1 Get Up 1 - Open Half Bent Sit - Direction Exploration
Prep 2 Get Up 1 - Open Half Bent Sit MSP Aspects
Prep 3 Get Up 1 - Open Half Bend Sit - MSP Aspects
Get Up 1 - Open Half Bend Sit
Prep Get Up 2 MSP Aspects - Cross Sit
Get Up 2 - Cross Sit
Prep 1 Get Up 3 - Assisted Deep Squat
Prep 2 Get Up 3 - Open Half Bent Sit / Front Closed Half Bent Sit - MSP Aspects - Direction Explorations
Get Up 3 - Open Half / Front Closed Bend Sit
Prep 1 Combo - Forward Extended Step to Deep Knee Bend to Deep Squat
Prep 1 Combo MSP Aspects - Forward Extended Step to Deep Knee Bend to Deep Squat
Prep 2 Combo - Deep Knee Bend into Forward Crawling into Get Up
Prep 2 Combo MSP Aspects - Deep Knee Bend into Forward Crawling to Get Up
Prep 3 Combo - Stepping Over
Prep 3 Combo MSP Aspects - Stepping Over
Prep 4 Combo - Stepping Under
Prep 4 Combo MSP Aspects - Stepping Under
Combo Skill - Prep Combo Skill 1-4
Season 1 Ankles - Session 2
Prep 1 Combos 1+2 - Split Squat
Prep 2 Combos 1+2 MSP Aspects -Split Squat
Prep 3 Combos 1+2 Direction Explorations - Split Squat
Combo 1 - Standing Forward Step to DKB to Inverted Crawl to Split Squat Reverse
Combo 2 - Supine Lying to Spine Roll Up to Split Squat
Prep 1 Combo 3 - Flexed Foot Feet Split Kneeling
Prep 2 Combo 3 Directions Explorations - Flexed Foot Feet Split Kneeling
Combo 3 - Supine Lying to Elbow Roll Up to Side Bent Sit to Flexed Foot Feet Split Kneeling to Stand
Prep 1 Combo 4 - Open Half Bent Sit into Open Half Kneeling Flexed Foot
Prep 2 Combo 4 MSP Aspects - Open Half Bent Sit into Open Half Kneeling Flexed Foot
Combo 4 - Supine Lying to Rocking to Open Half Kneeling Flexed Foot to Deep Knee Bent
Prep 1 Combo Skill - Balancing Foot Hand Crawl
Prep 2 Combo Skill - Lapping
Prep 3 Combo Skill - Side Swing Throw&Catch
Combo Skill - Balancing Foot Hand Crawl / Lapping / Side Swing Throw&Catch
Season 1 Ankles - Session 3
Prep Mobility - Hand Supported Knee Ankle Flow
Prep 1 Combo Ground 1 - Deep Squat to Deep Knee Bend Explorations
Prep 2 Combo Ground 1 - Half Closed Half Bend Sit
Prep 3 Combo Ground 1 Direction Explorations - Half Closed Half Bend Sit
Prep 4 Combo Ground 1 - Bent Sit Into Half Closed Half Bent Sit to Flexed Foot Half Kneeling
Combo Ground 1 - Flexed Foot Half Kneeling to Split Squat to Deep Knee Bend
Prep 1 Combo Ground 2 - Base Building
Prep 2 Combo Ground 2 MSP Aspect - Base Building
Prep 3 Combo Ground 2 - Knee Hand Position to Single Leg Push Up Walk In/Out
Combo Ground 2 - Prone Lying into Single Leg Backward Hand Walk into Split Squat Get Up
Combo Get Up - Prone Lying into Backward Hand Walk to Split Squat to Foot Hand Balancing to Split Squat Get Up to Leg Swing Jump Sequential Foot Landing
Season 1 Ankles - Session 4
Prep 1 Mobility - Knee Ankle Flow - Kneeling Variation
Prep 2 Mobility - Knee Ankle Flow - Deep Squat Variation
Emphasis 1.1 Sequence - Basic Kneeling into Flexed Feet Kneeling
Emphasis 1.2 MSP Aspects - Basic Kneeling into Flexed Feet Kneeling
Emphasis 2.1 Sequence - Cross Sit into Open Knees Hand Position
Emphasis 2.2 MSP Aspects - Cross Sit into Open Knees Hand Position
Emphasis 3.1 Sequence - Deep Squat into Deep Knee Bend into Basic Kneeling
Emphasis 3.2 MSP Aspects - Deep Squat into Deep Knee Bend into Basic Kneeling
Emphasis 4.1 Sequence - Tall Half Kneeling into Hand Supported Split Kneeling
Emphasis 4.2 MSP Aspects - Tall Half Kneeling into Hand Supported Split Kneeling
Emphasis 5.1 Sequence - Stepping Up/Down
Emphasis 5.2 MSP Aspects - Stepping Up/Down
Prep 1 Get Up 1 Sequence - 360° Hand Supported Half Open Half Bent Sit Get Up/Down
Prep 2 Get Up 1 MSP-Aspects - 360° Hand Supported Open Half Bent Sit Get Up/Down
Get Up 1 - 360° Open Half Bent Sit Get Up/Down
Prep 1 Get Up 2 Sequence - 360° Hand Supported Half Cross Sit Get Up/Down
Prep 2 Get Up 2 MSP Aspects - 360° Hand Supported Half Cross Sit Get Up/Down
Get Up 2 - 360° Cross Sit Get Up/Down
Prep 1 Get Up 3 Sequence- 360° Hand Supported Half Full Cross Half Bent Sit Get Up/Down
Prep 2 Get Up 3 MSP Aspects - 360° Hand Supported Half Full Cross Half Bent Sit Get Up/Down
Get Up 3 - 360° Full Cross Half Bent Sit Get Up/Down
Prep Combo Skill - Balancing Cross Reverse
Combo Skill - Knee Ankle Flow / Cross Sit Get Up / Cross Reverse / Stepping Up/Down
Season 1 Knees - Session 1
Prep 1 Mobility - Supine Lying Closed/Open Bent Legs Alternation
Prep 2 Mobility - Hand Supported Bent Sit Lower Leg Circulation
Prep 3 Mobility - Supine Lying Diagonal Overhead Reaching Hip Bridge
Prep Flow 1 - Closed Bent Sitting Variations
Flow 1 - Closed Bent Sitting Variations
Prep Flow 2 - Open/Closed Cross Bent Sitting Variations
Flow 2 - Open/Closed Cross Sitting Variations
Flow 3 - Closed Sit / Cross Sit / Variations
Flow 4 - Closed Sit / Cross Sit to Crawling/Kneeling Variations
Flow 5 - Closed Sit / Cross Sit Half Get Up Variations
Prep 1 Combo Get Up MSP Aspects - Tall Half Kneeling
Prep 2 Combo Get Up Direction Explorations - Tall Half Kneeling
Combo Get Up - Front Closed Sit Get Up / Forward Step into Tall Half Kneeling / Cross Si Get Up / Single Leg Balancing Closed Eyes
Season 1 Knees - Session 2
Prep 1 Mobility - Prone Lying Backward 180° Leg Cross Rotation to Side Bent Sit
Prep 2 Mobility - Prone Lying Knee Tucking Sideway/Under/Cross
Prep 3 Mobility - Knees Hands Position to Sitting Positions
Prep Mobility 4 - Deep Knee Bend to Open Split Flexed Foot Kneeling - Direction Exploration
Prep 1 Stability - Deep Squat Forward BWS to Deep Knee Bend to Knee Hand Position
Prep 2 Stability - Foot Hand Crawl
Prep 3 Stability - Inverted Crawl
Prep 4 Stability - Deep Squat Get U/D
Combo Mobility + Stability - Prone Lying to Knee Hand Press Up to FHP to Backward Hand Walk to DKB
Combo Stability + MSP Aspects - Deep Knee Bend to Hand Supported Extended Split Stance to Split Squat Get Up to Leg Reaching Step
Season 1 Knees - Session 3
Prep 1 Flexibility - Hip Stretching Flow
Prep 2 Mobility - Kneeling Flow
Prep 3 Stability - Tall Half Kneeling Reaching
Emphasis 1 Stability - Feetward Shoulder Crawl
Emphasis 2 Stability - Deep Knee Bend Tripod Transition Variations
Emphasis 3 Stability - Tall Kneeling to Tall Half Kneeling Step Outs
Emphasis 4 Stability - Feet Hand Crawl Sideways Balance Step Up
Emphasis 5 Stability - Deep Knee Bend to Split Squat Pivot Reverse Object Replacement
Emphasis 6 Stability - Kneeling Step Outs Multidirectional
Movata - Get Up / Throwing / Jumping / Walking
Season 1 Knees - Session 4
Prep 1 Mobility - Bent Sit through Front Closed Sit/Open Bent Sit to Foot Hand Position
Prep 1.1 Regression of Prep 1 - Hand Supported - Bent Sit through Front Closed Sit/Open Bent Sit to Foot Hand Position
Prep 2 Mobility - Side Bent Sit to Deep Squat
Prep 3 Mobility - Cross Closed Half Bent Sit 360° Rotation Circulation
Prep Stability - Long Bent Sit to Split Squat Get Up
Combo Ground - Side Bent Sit to Split Kneeling to Tall Half Kneeling Reverse to Long Bent Sit
Combo Balancing 1 - Balancing Foot Hand Crawl to Balancing Split Squat Reverses to Balancing Split Squat Get Up
Combo Balancing 2 - Balancing Split Squat Object Replacement to Balancing Deep Knee Bend Shuffle to Balancing Upright Shuffle to Balancing Cross Reverse
Season 1 Hips - Session 1
Prep 1 Mobility - Supine Lying Hip Mobility
Prep 2 Flexibility - Supine Lying Hip Stretching
Prep 3 Stability - Prone Supine Foot Hand Position Variations
Emphasis 1 Sitting Stretching Flow - Open Long, Open Bent Sit, Side Bent Sit, Open Half Bent Sit, Closed Half Bent Sit
Emphasis 2 Sitting Reaching
Emphasis 3 Sitting Position Transition Position
Emphasis 2 Kneeling - Open/Closed Basic Kneeling
Emphasis 2 Kneeling - Reaching to Transitions
Combo Ground - Sitting Kneeling Crawling
Season 1 Hips - Session 2
Prep 1 Mobility - Supine Lying to Rocking to Sitting Variations
Prep 2 Mobility - Side Bent Sit - Open Long Sit to Side Bent Sit Mobi/Flexi Reverses
Prep 3 Mobility - Side Bent Sit to Open Half Bent Sit to OHBK to Deep Squat to SBS
Prep 1 Stability - Split Kneeling Reverses Step Outs
Prep 2 Stability - Tall Half Kneeling orientation change
Prep 3 Stability - Tall Half Kneeling POS Press Down Lift Up
Emphasis 1 Sitting - Side Bent Sit to Hip Hinge to Split Kneeling + Reaching
Emphasis 2 Sitting - Open Half Bent Sit to Open Half Bent Kneeling Different directions + Reaching
Emphasis 3 Sitting - Sitting Positions to Foot Hand Crawl different directions
Emphasis 1 Kneeling - Basic Kneeling to Hip Hinge to Tall Half Kneeling different directions + Reaching
Emphasis 2 Kneeling - Tall Half Kneeling Reverses different directions + Reaching
Emphasis 3 Kneeling - Tall Half Kneeling to Foot Hand Crawl different directions
Combo NDS - Prone Lying to Push Up to Side Bent Sit to Foot Hand Crawl to Split Kneeling Walk to Split Kneeling Step Outs to Tall Half Kneeling to Single Leg Stance
Season 1 Hips - Session 3
Prep 1 Mobility - Supine Lying Leg Reaching
Prep 2 Mobility - Prone Lying Hand Press Up Knee Tuck Variations
Prep 1 Stability - Supine Lying Shoulder Crawl Legward Emphasis
Prep 2 Stability - Foot Hand Crawl Patterns (4:2)
Prep 3 Stability - Inverted Crawl Patterns (4:2)
Prep 1 Mobility+Stability - Standing Multidirectional Step Outs
Prep 2 Mobility+Stability - 3 Sitting Positions into Half Kneeling
Emphasis 1 Kneeling - Kneeling to Flexed Foot Kneeling to Deep Knee Bend to Deep Squat Get Up/Down
Emphasis 2 Kneeling - Tall Kneeling fast Step Outs
Emphasis 3 Kneeling - Tall Kneeling Object Circulation Replacement
Emphasis 4 Kneeling - Flexed Foot Tall Half Kneeling Object Circulation Replacement
Emphasis 5 Kneeling - Hand Supported Extended Split Stand Object Lateral Replacement
Combo Skill - Forward Hop Jump / Stepping Under / Leg Swing Jump / Stepping Over
Season 1 Hips - Session 4
Prep 1 Mobility - Prone Lying Press Up Rotation Knee Tuck
Prep 2 Mobility - Side/Open/Cross Bent Sit into Hip Hinge into Kneeling
Prep 3 Mobility - Cross Closed Bent Sit / Open Long Sit / Side Bent Sit / Extended Split Kneeling
Prep 1 Stability - Supine Lying Bridging/Leg Reaching
Prep 2 Stability - Foot Hand Crawl Direction Variation
Prep Mobility+Stability - Tall Kneeling Variations to Get Ups
Emphasis Get Up 1 - Supine Rocking to Side Bent Sit to Split Kneeling Get Up to Single Leg Stance (Closed Eyes)
Emphasis Get Up 2 - Prone Base Bulit to Hip Hinge Get Up to Single Leg Stance (Closed Eyes)
Emphasis Get Up 3 - Supine Rocking to Flexed Foot Half Keeling Get Up to Single Leg Stance (Closed Eyes)
Emphasis 1 Balancing - Balancing Low Side Shuffle
Emphasis 2 Balancing - Balancing High Side Shuffle
Emphasis 3 Balancing - Balancing Split Squat Reverse
Combo Skill - Dead Lift to Split Squat Reverse to Foot Hand Position to Balancing Stepping Over Sideways
Season 1 Spine - Session 1
Prep 1 Mobility - Supine into Prone Sideway Rolling
Prep 2 Mobility - Prone Lying into Hand Press Up
Prep 3 Mobility - Rocking
Prep 4 Mobility - Basic Kneeling into Narrow Side Bent Sit
Prep 1 Stability - Prone Lying Base Buliding into KH Position
Prep 2 Stability - Prone Lying Elbow Press Up Reaching
Prep 3 Stability - Prone Hand Press Up into Side Lying Hand Press Up
Prep 4 Stability - Knee Hand Crawl (4:2)
Combo Ground 1 - Rocking / Prone Hand Press Up Backward Reaching / Rotational Rocking / Prone Lying Rocking
Combo Ground 1 - Skill Flow / Movata Option - Rocking in Bent Sit / Foot Hand Crawl / Deep Squat Upward Reaching
Season 1 Spine - Session 2
Prep 1 Stability - Push Pull Crawl
Prep 2 Stability - Long Sit into Sideway Hand Press Up Rolling
Prep 3 Stability - Push Up Plank Forward Stepping
Prep 4 Stability - Tripod Transition
Emphasis 1 Transition - Prone Lying Hand Press Up into Push Up Position
Emphasis 2 Transition - Push Up Position into Tripod Transition
Emphasis 3 Transition - Tripod Transition to Inverted Crawl
Emphasis 4 Transition - Inverted Crawl through Deep Squat into Push Up Plank
Emphasis 5 Transition - High Hip Crawl to Prone Lying
Emphasis 6 Transition - Shoulder Crawl to Rocking
Emphasis 7 Transition - Rocking in Bent Sit to Tripod Transition to Foot Hand Crawl
Emphasis 8 Transition - Foot Hand Crawl to Deep Squat Upward Reaching
Emphasis 9 Transition - Deep Squat to Bent Sit to Spine Roll Down
Prep 1 Combo Skill - Foot Hand Crawl 4-3-2
Prep 2 Combo Skill - Tall Half Kneeling Arm Swing Get Up
Prep 3 Combo Skill - Dead Lift
Prep 4 Combo Skill - Side Swing Throw/Catch
Combo Skill
Season 1 Spine - Session 3
Prep 1 Stability - Supine Lying Medium Object Side & Up Replacement
Prep 2 Mobility - Supine Lying Overhead Reaching
Prep 3 Mobility - Side Bent Sit Reverses with Reaching
Prep 4 Stability - High Hip Crawl
Emphasis 1 Get Up 1 - Prone Lying to Hip Hinge Get Up/Down
Emphasis 1 Get Up 2 - Supine Lying to Elbow Roll to Side Bent Sit Get Up
Emphasis 1 Get Up 3 - Prone Lying to Push Up Tripod to Half Kneeling Get Up
Emphasis 1 Get Up 4 - Supine Lying to Elbow Roll to Tripod to Deep Squat Get Up
Emphasis 2 Tripod 1 - Long Bent Sit to Tripod Transition
Emphasis 2 Tripod 2 - Extended Foot Hand Crawl to Tripod Transition
Emphasis 2 Tripod 3 - Foot Hand Crawl to Tripod Transition to Inverted Crawl Circulating
Emphasis 2 Tripod 4 - Balancing Deep Knee Bent to Tripod Transition
Combo Skill - Elbow Roll to TT to Balancing Foot Hand Crawl to Rocking to Balancing Foot Hand Crawl to Spine Roll Up to Balancing Foot Hand Crawl
Season 1 Spine - Session 4
Prep 1 Mobility -Elbow Roll to Side Bent Sit Reverses
Prep 2 Mobility - Basic Kneeling to Side Bend Sit to Side Bent Sit Reverse
Prep 1 Stability - Deep Squat Upward Reaching
Prep 2 Stability - Basic Kneeling to Knee Hand Position to Prone Hand Press Up Position Reverse
Prep 3 Stability - Foot Hand Position Pushing POS into the Ground
Prep 4 Stability - Inverted Crawl Position - Pushing POS into the Ground
Prep 5 Stability - Object Belly Drop
Emphasis 1 Combo Jumping - Standing to Squat Fall Catch
Emphasis 2 Combo Jumping - Upright Bouncing
Emphasis 3 Combo Jumping - General Landing
Combo Jumping - Foot Hand Crawl to Upright Bouncing to Inverted Crawl to General Landing
Combo Skill - Side Swing Throw / Catch to General Landing to Front Swing Throw / Catch to Stepping Over
Season 1 Arm - Session 1
Prep 1 Mobility - Kneeling Wrist Mobility
Prep 2 Mobility - Knee Hand Position Wrist Mobility / Shoulder Stability
Prep 3 Mobility - Seated Inverted Crawl Wrist / Shoulder Mobility
Prep 1 Combo Ground 1 - Shoulder Crawl Multidirectional
Prep 2 Combo Ground 1 - Arm Reaching/Pushing Sideway Rolling
Prep 3 Combo Ground 1 - Push Pull Crawl Arm Pull Emphasis
Combo Ground 1
Prep 1 Combo Ground 2 - Supine Lying to Elbow Roll to Side Bent Sit
Prep 2 Combo Ground 2 - Hand Press Up Position
Prep 3 Combo Ground 2 - Hand Press Up to Sideways Rolling to Supine Lying
Combo Ground 2
Combo Ground 3 - Foot Hand Crawl multidirectional / Tripod Transition / Inverted Crawl multidirectional / Inverted Crawl to Deep Squat Upward Reaching
Season 1 Arm - Session 2
Prep 1 Mobility - Kneeling Wrist Floor Circulation
Prep 2 Mobility - Kneeling Elbow Floor Circulation
Prep 3 Mobility - Kneeling Shoulder Floor Circulation
Prep 1 Combo Ground 1 - Inverted Crawl Position to Inverted Crawl Elbow Support Position
Prep 2 Combo Ground 1 - Forward Push Pull Crawl to Elbow Knee Crawl
Prep 3 Combo Ground 1 - Elbow Tripod Transition
Combo Ground 1
Prep 1 Combo Ground 2 - Supine Lying Hip Bridge Backward Reaching
Prep 2 Combo Ground 2 - Deep Squat Upward Reaching
Prep 3 Combo Ground 2 - High Hip Crawl
Combo Ground 2
Combo Skill - Push Pull Crawl / Shoulder Crawl / Foot Hand Crawl / Inverted Crawl
Season 1 Arm - Session 3
Prep 1 Mobility + Strength - Big 5 Sitting Positions Change with Hand Support + Reaching in Positions
Prep 2 Stability - Tripod Transition Long Bent Sit to Half Kneeling
Prep 3 Mobility + Stability - Multidirectional Inverted Crawl Wrist Emphasis
Prep 4 Mobility - Supine Lying Elbow Roll Up to Side Bent Sit
Prep 1 Combo Ground 1 - Elbow Drag / Backward Push
Prep 2 Combo Ground 1 - Prone Lying Feet Hand Press Up
Prep 3 Combo Ground 1 - Multidirectional Seated Inverted Elbow Crawl
Combo Ground 1
Prep 1 Combo Ground 2 - Knee/Feet Fist Push Up
Prep 2 Combo Ground 2 - Foot Hand Crawl Multdirectional Object Pushing/Pulling
Prep 3 Combo Ground 2 - Kneeling Elbow Roll Push Up
Combo Ground 2
Season 1 Arm - Session 4
Prep 1 Stability - Kneeling Positions Arms Reaching
Prep 2 Stability + Mobility - Push Up Elbow Roll to SL
Prep 3 Mobility - Kneeling Lifting Shouldering
Prep 4 Mobility + Stability - Kneeling Lifting Single Arm Press Up
Prep 1 Combo Ground 1 - Inline Foot Hand Crawl Explorations
Prep 2 Combo Ground 1 - Inline Inverted Crawl Explorations
Prep 3 Combo Ground 1 - Inline High Hip Crawl Explorations
Combo Ground 1
Prep 1 Combo Lifting - Kneeling Lifting Press Up
Prep 2 Combo Lifting - Standing Press Up
Prep 3 Combo Lifting - Pushing Throw/Catch
Combo Lifting
Combo Ground 2 - Supine Lying to Sideway Elbow Roll to Knee Hand/Feet Hand Position / Supine Lying to Elbow Supported Inverted Crawl to Inverted Crawl / Tripod Transition / Kneeling Lifting Single Arm Press Up / Tall Half Kneeling Sprawls
