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SuperFunctional 3: SUPERMOVER

By on October 3, 2025
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This training program is designed to enhance human movement. To make you faster, stronger, and more agile; so that you can run, jump, climb, fight, dance, and play. Includes the full “SuperMover” calisthenics training routine, the “Liquid Motion” mobility routine, and advanced “Internal Calisthenics” for those that want to take this even further.

Introduction

Learn about The SuperMover Program, download the ebook, and get hyped for the training to come!

Lessons

Introductory Video – Start Here Ebook and Downloadables

The Workout

This is the SuperMover Workout – the foundational routine that you will use to build muscle, improve agility and coordination, reduce pain, gain power and endurance, boost mobility, and more! Here you will find the list of exercises and advice on scheduling/programming.

Lessons

The Workout Schedule A Note on Skills Training Warm Ups How to Use This Workout Dropsets for Advanced Difficulty Basic Variations for Complete Beginners

Video Tutorials – Push Day

This section will guide you through a variety of different pushing movements.

Lessons

Dips Push Ups Crawls Pike Push Ups

Video Tutorials – Pull Day

This section will guide you through a variety of different pulling movements.

Lessons

Bodyweight Rows Ab Rollout Goblet Curls Tactical Pull Ups

Video Tutorials – Leg Day

This section will guide you through a variety of different leg exercises.

Lessons

Multi-Directional Lunge Precision Broad Jump Squat Walk Kettlebell Swings

Video Tutorials – Full Body

This section details exercises not already covered in the precious three modules.

Lessons

Hollow Body Holds Kettlebell Halos

Video Tutorials – Extras

Additional exercise tutorials.

Lessons

Hindu Squats Step Ups Air Squats

Video Tutorials – Liquid Motion

This section tutorialises a number of mobility exercises to be performed using the “Liquid Motion” approach.

Lessons

Prayer Squat Shoulder Dislocates Crab Reach Elephant Walks V-W Exercise Roundhouse Kick Stretch Hip Flexor Stretch Lateral Gorilla Crawl

Exercise Variations and the Glyph System

This module teaches you how to select your own exercises to adapt the workout. You’ll learn how to reverse engineer any skill or goal to select the best exercises for the job and how to adapt your training to complement your lifestyle. Also includes cheat sheets containing almost 100 exercise variations.

Lessons

The Ability Tree The Glyph System Alternative Exercise Index (SuperMover) Alternative Exercise Index (Liquid Motion)

Advanced Techniques

This module explains some advanced techniques for those that want to take their training further: Internal Calisthenics and Overcoming Mobility.

Lessons

Internal Calisthenics Overcoming Mobility

Extra Routines

Lessons

The Bioneer's Exact Full Training Regime Animal Movement ONLY Full-Body Routine SuperFunctional Capability Test

Extra Stuff!

Here you’ll find cool extras and freebies!

Lessons

Time to Go – Musical Timer Make Your Own Cheat Sheets! Wallpapers

About Adam Sinicki

Adam Sinicki, AKA The Bioneer, is a writer, personal trainer, author, entrepreneur, and web developer. I've been writing about health, psychology, and fitness for the past 10+ years and have a fascination with the limits of human performance. When I'm not running my online businesses or training, I love sandwiches, computer games, comics, and hanging out with my family.
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