Your Complete Guide To The Primal Movement Workout

A primal movement workout is a form of exercise inspired by natural human movements, often resembling those of our ancestors. These movements are designed to engage multiple muscle groups, improve functional strength, mobility, and flexibility, and enhance overall athleticism. Here's a sample primal movement workout routine:

1. Warm-Up (5-10 minutes):

   • Start with light cardio to raise your heart rate and warm up your muscles (e.g., jogging in place, jumping jacks, or skipping).
   • Perform dynamic stretches and mobility exercises to prepare your body for movement (e.g., arm circles, leg swings, hip circles, and spinal twists).

2. Bear Crawl (3 sets, 10-15 yards):

   • Begin on all fours with your hands directly under your shoulders and your knees under your hips.
   • Lift your knees off the ground, keeping your back flat and core engaged.
   • Crawl forward by moving your opposite arm and leg simultaneously, maintaining a slow and controlled pace.
   • Reverse the movement to crawl backward.

3. Gorilla Walk (3 sets, 10-15 yards):

   • Stand with your feet wider than shoulder-width apart and slightly turned out.
   • Squat down and place your hands on the ground between your legs.
   • Keep your chest up and back flat as you walk forward on your hands while keeping your hips low.
   • Take small steps, alternating between your hands and feet.

4. Lateral Lunge with Rotation (3 sets, 10 reps per side):

   • Start standing with your feet together.
   • Take a big step to the side with your right foot, keeping your left leg straight.
   • Bend your right knee and lower your body into a side lunge while reaching your right arm toward the ground.
   • Rotate your torso to the right, reaching your right arm up toward the ceiling.
   • Return to the starting position and repeat on the other side.

5. Crawling Patterns (3 sets, 10-15 yards each):

   • Perform various crawling patterns, such as crab walks, inchworms, and lizard crawls, to challenge different muscle groups and movement patterns.

6. Primal Squat (3 sets, 10-15 reps):

   • Stand with your feet slightly wider than shoulder-width apart and toes turned out.
   • Squat down as low as you can while keeping your heels on the ground and chest lifted.
   • Use your elbows to push your knees out to the sides.
   • Hold the bottom position for a few seconds before returning to the starting position.

7. Cool Down and Stretching (5-10 minutes):

   • Perform static stretches to target the major muscle groups used during the workout, focusing on areas like the hips, hamstrings, quadriceps, and shoulders.
   • Finish with deep breathing and relaxation exercises to help your body recover and reduce muscle tension.

Remember to listen to your body and modify the exercises as needed to suit your fitness level and abilities. As you become more familiar with primal movements, you can gradually increase the intensity, duration, and complexity of your workouts to continue challenging yourself and progressing toward your fitness goals.

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