Welcome to my four part video series of Primal Move workouts. Primal Move is an approach to human movement that prioritizes basic, natural movement. Through movements we learned as a baby we can help our bodies gain flexibility, repair and prevent injury, and build strength and skills. You can read more about it in my article about what primal movement is and why you need it.
If you missed the other segments:
Today’s workout is a little different to the previous two. One of the things that really differentiates Primal Move from other movement systems is that we want you to explore your environment and interact with others. This isn’t the sort of thing you should perform while isolating yourself from the world by wearing headphones and an iPod. We want you to develop social contact with others. These interactions are an important aspect of human psychology. Just like you can’t truly have an isolation exercise you can’t really separate mind and body.
Today’s workout starts to develop some of that sense in that my partner, Shannon, is mirroring me. Her role is to duplicate what she sees me do with very little extra coaching. You’ll see in places that there are parts that are incorrect and I’ll correct her. Our standard punishment for this would be push-ups, however she is recovering from torn intercostals and push-ups are out of the question.
- We begin as always with a primal Flow Evaluation starting with ankle movement. Ten reps each of plantar and dorsi flexion as well as rotations in each direction.
- Staying in the straight leg sitting position we begin to work on shoulder mobility, performing five S-waves on each arm. This position also works active hamstring flexibility and thoracic extension.
- We then move into the Figure 4 series – sitting, lunge position, lunge with cat/camel and finally lunge with ankle mobility.
- Next we move to cobra and perform five reps of this movement. The cobra is used in the FMS to clear the back in extension, it opens up the hips and helps us regain our posture.
- We then move to a quadruped position and rock five times. This turns straight into an on the spot creeping pattern with touching the opposite shoulder. The action of crossing over the centre line has many positives and given our linear, straight back and forth daily lives it’s important to make sure the body can keep these patterns.
- We then take the next step in our development sequence and crawl. Remember, creeping is knees on the ground, crawling is knees off the ground. Four steps forward and back, focusing on opposite hand and foot moving together in both directions. We repeat this four steps forward and back.
- Our final test is the frog to squat to table sequence. Having a good, comfortable deep squat position is a good indicator of ample mobility for more serious training.
- We then transition to a game – Ant. Ants work together to benefit the community and we need to work cooperatively to accomplish our task. I am leading this game and directing Shannon where to go. The towel blocks part of your vision so our usual reliance on watching people’s faces when they talk needs to be replaced by other signals. I use both voice and hand signals to make sure she understands what I want to do and lead her through a variety of forward, sideways and backwards movements. Finally, after attempting a circle we drop the towel and our reward is push-ups.
- A good challenge with Ant is to make groups work towards various targets in your training space. You can add variety by having them make a 180 degree turn every five steps and then the other partner gives directions. You can see even from the short interaction we show on the video the laughing that comes with this game. Training is supposed to be fun and interactive and we should try to get that back into our fitness lives again.
If you missed the other segments: