DNS in Motion
The Evolution of Movement
Training for health, not just for looks.
Without stability, there is no strength.
DNS in Motion is a training concept based on the principles of Dynamic Neuromuscular Stabilization (DNS) — a method built on innate movement patterns we develop as infants. Through the DNS approach, we restore the body’s ability to move with stability and efficiency.
At MotionLab, we offer a variety of DNS in Motion programs, tailored to your individual needs, fitness level, and preferences — whether you’re a beginner, in recovery, or an active athlete.
The key feature of these patterns, known as global motor patterns, is that by improving them, we influence the quality of all other movement patterns you use in everyday life. These exercises activate the body’s stabilizing muscles, helping you move with more control, strength, and balance.
Training for health, not just for looks.
A fun, science-based approach to movement.
What makes DNS in Motion unique is the integration of DNS training principles into more complex forms of movement and exercise, while also expanding the DNS stabilization concept into much-needed mobility work.
DNS in Motion is our science-based, innovative training concept that takes DNS principles to a new level of exercise. Guided by our philosophy of smart movement, we ensure science works in service of your health. Our experienced trainers combine expertise in kinesiology and rehabilitation to safely and effectively guide you toward your goals.
Safe. Effective. Enjoyable.
The DNS in Motion Concept
Our DNS in Motion program is designed to suit all fitness levels — from people with pain and limitations, to recreational movers and professional athletes. The program consists of four progressive levels, each with its own goals, challenges, and intensity.
Expertise and a Scientific Approach
Our team of specialists with backgrounds in kinesiology and rehabilitation carefully monitors every move you make, corrects technique, and supports you throughout training. With deep knowledge of biomechanics and health, we notice even the smallest details and adapt exercises precisely to your body’s needs.
Integrative Approach and Safety
Our training philosophy is rooted in a holistic understanding of the human body. The goal isn’t just to strengthen muscles, but also to improve posture, mobility, and overall health.
Prehabilitation is an essential part of our approach — we strengthen the body preventively, lowering the risk of injury. This ensures safe training without fear, with gradual progress in intensity and load tailored to your abilities and goals.
Small, Homogeneous Groups
You train in small groups of up to 8 people, with specialized programs designed for different needs and intensities. Homogeneous groups guarantee that no participant is far ahead or behind in terms of ability, making progress smooth and motivating.
Functionality and Fun
Our sessions are dynamic and built on the natural movement patterns our bodies were designed for. Training stimulates the development of strength, power, and balance while staying functional. Every workout is not just effective and inspiring, but also fun.
DNS in Motion Programs
Whether you’re a beginner, recovering from injury, or an experienced athlete — our DNS in Motion programs are designed to improve your training in a safe, effective, smart, and enjoyable way.
Stability and the foundations of movement.
DNS Medical
DNS Medical is the entry-level group program within the DNS system. It helps participants develop body awareness, proper core activation, and movement control through fundamental motor patterns.
Based on developmental kinesiology, the program uses natural movement patterns that support functional and efficient movement. Exercises are performed without external load, in a controlled and supportive environment, with focus on breathing, proper activation, and trunk stabilization.
By activating deep stabilizers, the body builds a strong foundation for daily function and future training progress. Benefits include increased strength and endurance, improved posture, reduced pain, and greater mobility.
This is the first step in the DNS system and prepares the body for more advanced programs such as DNS Exercise, Motor Control, and Steel Play.
Lower intensity and safe progression.
DNS Exercise
DNS Exercise is the second level and the natural progression after DNS Medical. It upgrades basic DNS movements into more complex motor and functional patterns, with gradual increases in intensity and load.
The goal is to improve functional strength, mobility, and motor control, while maintaining core stability as the foundation of every movement. Exercises are performed in various positions and planes of movement, preparing the body for more demanding daily tasks, recreational activities, or sports.
This program is ideal for anyone transitioning safely from rehabilitation to an active lifestyle, developing deeper control over the body, and building movement “from the inside out.”
Strength and Power
Steel Play
Steel Play is the most advanced DNS in Motion program, created for those aiming for peak physical conditioning and uncompromising functional strength.
This program is the culmination of the DNS philosophy — where deep stability meets explosiveness, power, and controlled movement under load.
Training incorporates Olympic bars, kettlebells, medicine balls, and other demanding tools, with ballistic, plyometric, and complex multi-plane movements.
The emphasis is on efficient force transfer through the kinetic chain, integrating mobility, control, and endurance in high-intensity conditions.
Steel Play is ideal for athletes, advanced movers, and anyone who wants not just a strong body, but also resilience, agility, and mental discipline. DNS principles remain at the core, but here they are tested and expanded under the most challenging conditions.
Movement awareness.
Motor Control
Motor Control is an advanced program that moves beyond classical DNS positions, introducing more complex motor patterns to give the body the variety it was designed for.
Training includes external loads such as resistance bands, kettlebells, ropes, and unstable surfaces, further stimulating neuromuscular coordination, reactive stability, and adaptive control.
Motor Control is ideal for those who want to develop a high level of body control, eliminate compensatory patterns, and prepare for the most demanding DNS challenges.
Meet Our Team
Our team is made up of specialists who understand the body and movement at the deepest level, applying scientific knowledge to deliver the best possible results. Learn more about how we combine science and practice to shape our unique approach.
FROM PAIN TO PERFORMANCE
Questions and answers
01What are the main differences between the DNS in Motion programs?
They differ in intensity, complexity, and goals — from rehabilitation and core activation, to strength, motor control, and endurance development. Each level is carefully structured to match your current condition and goals, allowing safe and effective progress.
02Which DNS in Motion program is best if it’s my only form of training?
If you have lower fitness levels, we recommend starting with DNS Exercise, while our Reformer program can also be a great option. For those with higher conditioning, a combination of Motor Control and Steel Play is ideal — with Reformer training as an additional element for variety and movement control.
03How do I choose the right group for me?
If you’re unsure, don’t worry — we’ll guide you. After an introductory session, where we assess your readiness and movement quality, we’ll recommend the program and group that best suits your needs and goals.
04What if the training is too easy or too hard for me?
Our team will work with you to assess your needs and help you find the group that fits your goals and abilities. Switching groups is always possible and simple — the most important thing is that you feel comfortable and keep progressing safely.