Last year, I became certified in Movnat, a comprehensive fitness system that is based on the full range of natural human movement abilities. Just as nutrition can be examined from an ancestral health perspective, we can do the same with movement! There are certain movements that humans were born to do, including crawling, rolling, walking, jumping, balancing, running, hanging, swinging, lifting, and carrying. By practicing these movements on a regular basis, you can build strength and restore function.
Primal movement is a sustainable type of activity that is scaleable to everyone, including those struggling with chronic pain, fatigue, and autoimmune conditions. I've been incorporating Movnat and primal movement principles into my own practice and working with clients one-on-one for a while now, and the results from this methodology speak for themselves. You can expect to see a lot more about primal movement on the blog!
The Total Body Primal Workout
Bar for Pull-ups
Warm-up: Walk briskly for 5-10 minutes to warm-up. Then, complete 5 repetitions of each exercise below prior to beginning the full workout.
3 Rounds for Time:
Foot Hand Crawl x 25 feet
Dumbbell Front Squat x 12 reps
Deadlift to Chest Throw x 10 reps
Pull-ups x 8
Push Pull Crawl x 25 feet
Cool-down: Walk for 5 minutes to cool down. Then, perform gentle stretches and roll out with Yoga Tune Up® therapy balls.
- Perform 2 rounds of the workout depending on your ability.
- Squats may be performed without weight.
- Decrease distance for foot hand crawl and push pull crawl to 15 feet.
- Perform modified pull-ups or bent over dumbbell rows instead of pull-ups.
Need ideas for how to modify this for your specific needs? Leave a comment below!