Session 2 Summary: Gravity, Converge & Building from Foundation

Winter 2026 Smart Movement Study Program | January 27, 2026

Assignment Reference

This session corresponded with the completion of Assignment 2 (Segment 3: Lessons 3.1-3.8) from the Baseworks Primer. See: 2026 (Winter) Study Group Montreal

---

Session Overview

Yesterday’s second in-person session corresponded with the completion of Assignment 2 (Segment 3: Lessons 3.1-3.8) from the Baseworks Primer. We focused on the following core forms: Squat, Star Tilt, Peak Hold, V-Sit, and Front Lunge Expansion & Front Lunge Torsion for a practical exploration of the Structure/Gravity and Converge foci, as well as the Ascend focus. This session built upon the foundational Movement Patterns from Session 1 while introducing more challenging forms that require greater body awareness and control.

Key Concepts We Explored

Structure/Gravity Foci. We explored how the body relates to gravity in different positions - understanding that the same movement pattern creates different muscular demands depending on our orientation to the gravitational field. The same position of certain body parts (for example the stacked rib cage and pelvis) can be found in Star Form, Star Tilt, Squat, and Peak Hold.

Stacked Rib Cage and Pelvis Movement Patterns. We spent considerable time clarifying what “stacked” means - the vertical alignment of the rib cage directly over the pelvis. This is counterintuitive because we’re asking you to flatten the natural S-curve of the spine, bringing the tailbone down rather than allowing it to tilt back. We explored this in multiple positions: standing, squatting, and in Peak Hold.

Converge Focus. We explored the concept of bringing body parts toward each other (converge) rather than pushing them apart. In both Peak Hold and V-Sit, we practiced bringing the rib cage and thighs together, creating the characteristic “peak” or “V” shape through convergence rather than through pushing movements. The relationship between Peak Hold (inverted) and V-Sit (upright) demonstrated how identical movements work completely different muscles based on direction of gravity.

Ascend Focus. We explored the concept of building movements from a stable foundation upward, step-by-step, particularly evident in Front Lunge variations. Ascend means establishing a grounded base and building control sequentially without losing that foundation - for example, keeping the front knee position fixed while lifting the torso.

Using Gravity Instead of Muscular Grip. We emphasized a fundamental distinction between Baseworks and conventional fitness approaches: we often use gravity to create activation rather than consciously gripping muscles. When you lean back in V-Sit, the abdominal wall activates automatically from gravitational load - you don’t clench or “draw the navel to the spine.”

Movement Patterns (Continuing from Session 1). We continued reinforcing:

• Draw the shoulders down (shoulder depression)
• Spreading the fingers
• Extending through the back of the neck
• Heel traction in
• Pulling legs away from each other (leg abduction)
• Stacked rib cage and pelvis
• Weight distribution to the heels

The Forms We Practiced

1. Squat (Review and Refinement)

We revisited Squat with more detailed instruction on variations:

• Explored different arm positions - starting with arms forward and lower, then progressing to arms more in line with the spine
• Emphasized the “accordion” movement - going out the same way we went in
• Reinforced that this is NOT a gym-style squat - no chest elevation
• Practiced hinging at the hip while maintaining stacked rib cage-pelvis position
• Used weight distribution to heels to create the sensation of “falling backward”
• Clarified that knee depth varies by individual capacity - there’s no “final shape” to achieve

Key instruction: “The pelvis goes back, the arms come forward to offset the weight over center of gravity. The rib cage and pelvis remain stacked.”

2. Star Tilt (Review and Deeper Exploration)

We continued practicing Star Tilt with more emphasis on the mechanics:

• Practiced with hands on hips first to isolate the hip movement
• Front foot pivots 90 degrees, back heel 45 degrees back
• Emphasized that the hip on the back-leg side draws backward - this is what creates the tilt
• The upper body moves as one unified piece (Fixing-Separating-Isolating principle)
• Distinguished between tilting from the pelvis/hip versus leading with the chest
• The spine doesn’t move - only the pelvis tilts
• Practiced both sides multiple times to develop proprioceptive awareness

Key clarification: “The hip leads the movement and the upper torso follows. The upper torso doesn’t lead.”

3. Reclining Transition with Simple Cross

We introduced the first transitional movement between forms:

• Starting seated, hooking arms around legs
• Understanding how gravity activates the abdominal wall when you release the arms and lean back
• Extending legs forward, extending the ankles and pushing the balls of the feet, while lowering forearms to floor behind
• Crossing one leg over the other (Simple Cross)
• Coming forward by pressing edges of the feet forward into floor while flexing upper spine
• Alternating between spinal flexion (rounded upper back, hollow front body) and extension (straight spine, “flat” upper torso, sitting on sit bone tips)
• Opposition of forces: feet pressing away while spine flexes forward

Key concepts: “We’re not gripping the belly. Gravity makes the belly actively strong,” “Keep pressing the edges of the feet forward while you perform the spinal movements.”

Note on Tailbone Discomfort: Some people have bony protuberances on the sacrum that make floor work uncomfortable. Solutions include: folding a towel for padding, or using a chair for elevated practice.

4. Peak Hold

We introduced Peak Hold, one of the more challenging forms requiring shoulder mobility and strength:

• Multiple variations offered: floor, chair/table support, different arm widths
• The movement is about opposing forces: hands pressing forward, feet (tip-toe position) pressing backward
• Simultaneously bringing rib cage toward thighs (Converge focus)
• Knees can and should stay bent - this is NOT about hamstring flexibility
• Sit bones lift high, creating the characteristic “peak” shape
• Fingertips grip the floor to stabilize wrists
• Shoulders draw down toward hips (shoulder depression)
• Neck stays completely relaxed
• Heels can stay lifted - maintaining the peak position is more important than getting heels down

Key principle: “It’s a competition between opposing forces. The hands push the body back, the toes push the body forward. The ‘resolution’ is the peak pattern.”

Important reminder: This form can make shoulders very sore initially. Take breaks frequently. Lower knees to floor anytime. The nervous system adapts over time - strength comes from neural adaptation, not from building endurance through force.

5. V-Sit

We introduced V-Sit, similar dynamics to Peak Hold but inverted:

• Start seated, lean back to find balance point between legs and torso
• Feet lift off the floor
• Ankles extend, balls of feet push
• Same converging movement as Peak Hold: thighs toward rib cage, rib cage toward thighs
• But the gravitational load is different, so different muscles activate
• Arms extend forward, shoulders draw down (shoulder depression)
• Spread through fingers
• Can keep legs bent or work toward straightening
• The knee position doesn’t change
• If possible, extend the spine

Key distinction: “The movement is identical to Peak Hold, but completely different muscles work because of the direction of gravity.”

6. Front Lunge

We introduced Front Lunge, emphasizing the Ascend focus:

• Two variations shown: challenging (extended back leg) and easier (shorter stance)
• Start with feet hip-width apart, arms diagonal forward
• Bend knees, hinge at hips, transfer weight to one leg
• Back leg extends behind, heel high
• Front knee stays above heel (not over toes)
• Find straight line between back leg and torso
• Pull legs away from each other for stability
• Wiggle spine to find alignment
• Critical Ascend principle: As you lift the torso upward, the front knee position DOES NOT MOVE
• This is building from a stable foundation

Key instruction: “Pull the legs away. Really think about the knee. The knee doesn’t move. As you wiggle and lift, this doesn’t move.”

Additional Practical Elements

Ignition Movement Sequence

We began with a similar Ignition practice to Session 1:

• Weight shifting to heels with bent knees
• “Marionette” arm raises with limp wrists
• Wrist torsion with imaginary foam balls
• Emphasis on relaxed belly, relaxed neck, neutral shoulders (not drawing down yet)
• Introduction to heel traction - gripping heels toward each other to activate entire leg
• Important: We do not apply the Baseworks Movement Patterns (such as Distributed Activation) in Ignitions

Distributed Activation Foundation Practice

After Ignition, we practiced the baseline Distributed Activation pattern standing:

• Heel traction (heels gripping toward each other)
• Shoulders drawing down (shoulder depression)
• Fingers spreading
• Crown of head extending up, back of neck elongating
• Moving through the neck to check for tension
• This forms the foundation for all standing forms

Assimilation Work

We concluded with floor-based Assimilation:

• Lying supine (on back) and prone (on stomach) with minimal activity
• Allowing the body to calibrate and process the movements practiced
• Emphasis on sensing weight and comfort
• This is about the body’s own process - outcomes are not predictable

What We Did Not Cover

Wide Squat and Suspended Star Inflection were not covered in this session. We’ll practice these forms in Session 3 on Saturday.

Critical Clarifications Discussed

Pelvis Positioning - “Tuck” vs “Stack”: We spent significant time clarifying pelvis positioning because the word “tuck” (commonly used in fitness instruction) causes over-exaggeration of the movement, especially for some people. We’re not asking you to maximally “tuck” the pelvis, which may push it past the vertical orientation. We’re asking you to position the pelvis vertically with the tailbone lowering down so the rib cage and pelvis become stacked.

Analogies used:

• Cup of water sitting in the bowl of the pelvis - don’t spill it
• In squat: weight to heels naturally brings the pelvis into better stacking
• The butt should not stick out, the chest should not lift forward

“No Final Shape” Philosophy: We emphasized repeatedly: don’t think about achieving a “final shape” or “perfect form.” This makes you move differently and misses the point of the practice. Think about the movement task (opposing forces, converging, pulling legs away, direction of movement) rather than trying to look a certain way.

Soreness and Taking Breaks: Multiple reminders throughout the session: It’s completely normal to get sore when first practicing Baseworks. ALWAYS take breaks. Lower arms, straighten legs, sit out and watch. The goal is not building endurance through force - it’s neural adaptation over time.

Important Points to Keep in Mind

Several of you posted questions and comments on the forum about soreness after Session 1/Assignment for Session 2. Soreness is relatively common after performing unfamiliar physical tasks. To prevent/reduce soreness: (1) Please continue taking breaks during sessions and don’t push through fatigue. (2) Try to avoid challenging your range of motion – don’t try to perform every movement to its maximal depth.

We appreciate all the questions you’re asking and try our best to provide tailored responses. But please also remember that when you can’t understand or control a movement, that’s exactly the point, and often the best answer is more practice, rinse and repeat. The confusion and challenge you feel are signs that you are working on something you are not yet skilled in.

Common Adjustments and Corrections

Throughout the session, we repeatedly addressed:

• Chest elevation in Squat, Peak Hold, and Front Lunge - loss of rib cage-pelvis stacking
• Leading with chest instead of hinging at hip in Star Tilt and Front Lunge
• Shoulder elevation - shoulders hiking up toward ears during arm work
• Knee position in Squat - knees drifting forward over toes instead of stacking closer to over heels
• Front knee movement in Front Lunge - the knee straightening as torso lifts (violating Ascend principle)
• Hyperextension in the back knee in Star Tilt - reminder to micro-bend if needed
• Thinking about final positions instead of thinking about movements and directions

---

Tags: Squat, Star Tilt, Reclining Transition, Simple Cross, Peak Hold, V-Sit, Front Lunge, Structure, Gravity, Converge, Ascend, Distributed Activation, Stacked Rib Cage and Pelvis, Shoulder Depression, Spreading the Fingers, Heel Traction, Leg Abduction, Ignition, Assimilation

---

Group Post - Session 2

[Le français suit]

Thank you very much for yesterday’s session. We’ve posted a detailed summary of everything we covered, which you can find here on the forum.

Your Next Assignment - Due Before Session 3 (Saturday, January 31, 9:40-11:20): Complete Segment 3, lessons 3.9-3.14 Total time: approximately 43 minutes

You have more time for this assignment compared to the quick turnaround before Session 2. Please spread the work over several days to allow time to digest the ideas and practice the Labs between study sessions.

We encourage you to:

• Post your questions to the forum with appropriate tags
• Use the Smart Revisit feature on your dashboard to review Practice Labs
• Practice independently at home, but remember to take breaks
• Be patient with the learning process - confusion and difficulty controlling movements is exactly what we’re working with
• Review the session summary

Remember: This practice affects people differently. We can’t predict exactly what outcomes you experience. Many of you have already shared in your segment reflections or directly after the sessions about certain shifts in task understanding/perception/tension release that have occurred just after one or two sessions. The systematic practice reveals more the more you explore it.

Thank you for your continued engagement and for the excellent questions both in person and on the forum. We look forward to seeing you on Saturday for our longer session.