Primal Movements YOU SHOULD Do (Follow Along Routine)

Get ready to incorporate some new and exciting movements into your weekly routine! Strength Side has created a 10-minute Primal Movements follow-along video that aims to make you stronger, more flexible, and more coordinated. Inspired by natural animal movements, this routine requires no equipment and focuses on functional movements that utilize your body’s natural range of motion. Each movement is done for about one minute with a short 20-second break in between.

The routine includes various movements such as squat walkout, weight shift, butt walk, hamstring walk, lateral lunge hop, low crouch to downward dog, kneeling ape switch, and crawl switch. By incorporating these primal movements, you can improve mobility, flexibility, and core strength. So if you’re ready to try something new and challenge your body in a different way, give this Primal Movements routine a try and feel the difference it makes!

Primal Movements YOU SHOULD Do (Follow Along Routine)

Introduction to Primal Movements

Explanation of Primal Movements

Primal movements, as the name suggests, are exercises that mimic the natural movements of animals. These movements involve utilizing our full range of motion and challenging our core muscles. They are functional movements that can help improve strength, flexibility, and coordination.

Inspiration from Natural Animal Movements

Primal movements are inspired by the way animals move in their natural habitats. By studying and imitating these movements, we can tap into our primal instincts and engage our bodies in a more natural and holistic way. Just like animals, we can benefit from integrating our full body and challenging our core muscles through these movements.

Integration of Full Body and Core Muscles

Unlike traditional exercises that often isolate specific muscle groups, primal movements encourage the integration of our full body and engage our core muscles. These movements require the coordination of various muscle groups and joints, resulting in a more functional and effective workout. By incorporating primal movements into our fitness routine, we can enhance our overall strength, flexibility, and coordination.

Benefits of Primal Movements

Improved Strength

Primal movements are designed to engage multiple muscle groups simultaneously, leading to improved overall strength. These movements involve functional movements that require us to exert force and resistance. As a result, we can build strength in our upper body, lower body, and core muscles more efficiently compared to traditional exercises that isolate specific muscles.

Increased Flexibility

Primal movements require a wide range of motion, which helps improve flexibility. By performing these movements regularly, we can enhance the flexibility of our muscles and joints, increasing our overall mobility. The dynamic nature of these movements also promotes better flexibility in our core muscles, which play a vital role in maintaining proper posture and stability.

Enhanced Coordination

Coordinating our body’s movements is an essential aspect of primal movements. These exercises challenge us to synchronize different muscle groups and joints, improving our overall coordination. As we become more proficient in these movements, our mind-muscle connection strengthens, allowing us to move more efficiently in everyday activities.

Boosted Mobility

Primal movements focus on utilizing our body’s natural range of motion, leading to improved mobility. These exercises help to break free from the constraints of sedentary lifestyles, where we often perform repetitive movements. By incorporating primal movements into our routine, we can enhance our joint mobility and range of motion, making daily movements more comfortable and efficient.

Strengthened Core Muscles

Primal movements engage our core muscles in a comprehensive and functional manner. These movements involve stabilizing and bracing our core throughout the exercises, resulting in strengthened abs, obliques, and back muscles. A strong core enhances our overall stability and balance, reducing the risk of injuries and improving our posture.

Prerequisites for the Routine

No Prior Experience Required

The beauty of primal movements is that they can be performed by anyone, regardless of their fitness level or prior experience. Whether you are a beginner or an experienced athlete, these movements are accessible to everyone. The routine is designed to gradually challenge your body and allow for progression over time.

Suitable for All Fitness Levels

Primal movements can be modified to suit your specific fitness level and capabilities. If a particular movement feels too challenging, you can make adjustments or take breaks as needed. It’s essential to listen to your body and work within your comfort zone while still pushing yourself to improve.

Modifications and Breaks Encouraged

During the routine, modifications and breaks are encouraged to ensure safety and prevent overexertion. It’s important to remember that progress takes time, and it’s better to perform the movements with proper form and technique rather than rushing through them. Feel free to pause the video or take additional breaks if needed.

Equipment Needed

No Equipment Required

One of the great advantages of primal movements is that they can be done without any equipment. You can perform these exercises in the comfort of your own home or in a space where you have enough room to move. All you need is your body and a willingness to challenge yourself.

Use of Barefoot Recommended

While not mandatory, performing primal movements barefoot can offer benefits. Going barefoot allows for better proprioception and ground connection, enabling you to engage the muscles in your feet and ankles more effectively. It also helps to strengthen the smaller stabilizing muscles in your lower body, improving your overall balance and stability.

Primal Movements YOU SHOULD Do (Follow Along Routine)


Importance of Warm-up

Before diving into the primal movements routine, it’s crucial to warm up your body properly. A warm-up prepares your muscles, joints, and cardiovascular system for the upcoming exercises, reducing the risk of injury and enhancing your performance. Spending a few minutes on a warm-up will help increase blood flow, improve flexibility, and mentally prepare you for the workout ahead.

Dynamic Stretching

Start your warm-up with dynamic stretching exercises. Dynamic stretching involves moving your body through a full range of motion while gradually increasing the intensity. This helps to improve flexibility, increase joint mobility, and activate the muscles you’ll be using during the primal movements routine. Some dynamic stretches you can include are leg swings, arm circles, and hip rotations.

Activation Exercises

Incorporate activation exercises into your warm-up to target specific muscle groups and wake them up before the workout. These exercises help to activate and engage the muscles, ensuring that they are ready to perform at their best. Examples of activation exercises include glute bridges, bird dogs, and shoulder rotations. Choose exercises that target the areas you’ll be focusing on during the primal movements routine.

Movement 1: Squat Walkout

Description of Squat Walkout

The squat walkout is a foundational primal movement that focuses on lower body strength and stability. It involves transitioning from a squat position to a forward crawl and back to standing. This movement engages the muscles in your legs, glutes, shoulders, and core.

Step-by-step Guide

  1. Start in a squat position with your feet shoulder-width apart and your hips lowered down, ensuring that your knees are tracking over your toes.
  2. Reach your hands forward to the ground, placing them shoulder-width apart.
  3. Crawl your upper body forward while keeping your hips low, shifting more weight into your shoulders.
  4. Push yourself back through the squat position, returning to a standing position.

Common Mistakes to Avoid

  • Allowing your knees to extend past your toes during the squat position. Keep your knees tracking over your toes to maintain proper form and alignment.
  • Rounding your back or hunching your shoulders. Maintain a neutral spine throughout the movement and engage your core for stability.
  • Rushing through the movement without focusing on the mind-muscle connection. Take your time and concentrate on engaging the muscles in your legs, glutes, shoulders, and core.

Primal Movements YOU SHOULD Do (Follow Along Routine)

Movement 2: Weight Shift

Description of Weight Shift

The weight shift movement is aimed at reestablishing balance and coordination while placing emphasis on the strength of our legs and core. By shifting our body weight from one leg to another, we engage the muscles in our lower body and improve our stability.

Step-by-step Guide

  1. Begin by standing with your feet hip-width apart, keeping your weight evenly distributed.
  2. Shift your weight into one leg, lifting the other leg slightly off the ground.
  3. Keep your standing leg slightly bent and engage your core for stability.
  4. Slowly shift your weight to the other leg, lifting the opposite leg off the ground.
  5. Repeat this weight shift from side to side, focusing on maintaining proper form and alignment throughout the movement.

Proper Form and Alignment

  • Keep your spine neutral and your shoulders relaxed throughout the movement.
  • Engage your core to maintain stability and balance.
  • Avoid locking your standing leg knee. Keep a slight bend in the knee to protect your joints.
  • Maintain a smooth and controlled movement, focusing on the mind-muscle connection.

Movement 3: Butt Walk

Description of Butt Walk

The butt walk is a seated movement that targets the core muscles and helps improve mobility and stability in the hips and lower back. It requires you to sit on the ground and use your arms to propel yourself forward.

Step-by-step Guide

  1. Sit on the ground with your legs straight out in front of you.
  2. Place your hands behind you, fingertips facing toward your body, and lift your hips off the ground.
  3. Press through your palms and shift your weight forward, walking your hips forward.
  4. Keep your knees straight as you walk, engaging your core to drive yourself forward.

Tips for Maintaining Balance

  • Focus on keeping your core engaged throughout the movement.
  • Keep your shoulders pulled down and back to maintain proper posture.
  • Practice controlling your movement and maintaining a steady pace.
  • If you feel unsteady or lose balance, slow down or take shorter steps to regain stability.


Summary of Primal Movements Routine

The primal movements routine offers a unique and effective way to improve strength, flexibility, coordination, and mobility. By incorporating these natural movements into your weekly fitness regime, you can tap into your body’s full potential and enhance your overall physical performance.

Encouragement to Incorporate Routine into Weekly Fitness Regime

Whether you’re a beginner or an experienced fitness enthusiast, the primal movements routine is a valuable addition to your workout routine. These exercises offer a fun and challenging way to engage your muscles, improve your range of motion, and enhance your functional movement patterns. Start by dedicating just a few minutes each week to perform these movements and gradually increase the frequency as you become more comfortable.

Optional Subscription for Full Routine Access

For those who wish to further explore and benefit from primal movements, a full routine is available in the Strength Side membership. For just $10 a month, members can access a comprehensive set of primal movements exercises, follow-along videos, and additional resources to further support their fitness journey. Consider subscribing to unlock the full potential of these movements and experience the transformative effects they can have on your body and mind.

Remember, the key to success is consistency and a willingness to step out of your comfort zone. Embrace the primal movements routine and discover the incredible capabilities of your body. Keep moving, stay strong, and embrace your inner animal!

10 minutes of Primal movements. Get stronger, more flexible, and more coordinated with these natural animal style movements.


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A new Strength Side follow-along that will get you moving in a way that you probably haven’t before! Switching up how we move is a great way to challenge and strengthen our bodies. If you like to move a bit little out of the norm, this routine is for you! This active-stretch-movement routine will get you into your body and moving in a very natural way, without equipment. Find your animal flow and keep these primal movements in your weekly routine!

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