PRIMAL STRENGTH
DAY 1
INTENTION SETTING
Elite athletes, high performers, yoga practitioners and Sequence 8 members all use intentions to learn more about themselves during physical activity.
Use this intention to give your training a deeper purpose and transfer any benefits from the session into your everyday life.
MOBILITY WARM UP
How you warm-up can dictate how well your session goes. This routine will make sure your mind-muscle connection is primed and you have an improved range of motion in each joint to achieve the various positions in the workout to come.
This is a general warm-up focusing around one joint at a time. 8 exercises 8 reps each. I am going through some key movement patterns that you must learn in order to get control of your body and decrease your risk of injury while training.
Feel free to perform the warm-up on your own, make it more individual or speed it up once you have the experience to do so.
STRENGTH PROGRESSION
For Level 1 the strength focus is achieving 4-8 clean pike push-ups. Use the rest periods to open up any restrictions and work as hard as you can in the sets. Play it smart and never compromise your form. Only strengthen through the movement pattern you want to keep and you will notice a big difference each week. If the reps go up or your form improves this confirms you are increasing your strength, mobility and you are doing everything right!
PRIMAL MOVEMENTS CIRCUIT
This primal movements circuit will test you in many news ways. We aren't targeting specific muscles but instead using your body as one machine with specific full-body movements to aid your future training. If you are completely new to this stick to the progressions in round 1 until you are 100% happy with your form. Try to work consistently at an effort level of 8/10.
Recommended work time on each exercise:
Beginner - 30's
Intermidiate - 40's
Advanced - 50's
We are training to improve your cardiovascular fitness, mind-muscle connection (Nervous system), muscular endurance, muscular hypertrophy, mobility and strength all at the same time. We can have it all. Stay with me as best you can.
MOBILITY & RESTORE
Now it is time to restore the joints and improve your mobility to benefit next weeks training. Do not skip this routine, if you have tightness this is potentially the most important part. I have seen these exact routines work wonders for clients with huge muscle restrictions and for those with 'hypermobility'.
The trick is to relax into the stretches and strengthen into the end ranges. That old saying if you don't use it you lose it. Learn the difference between pain (back out) and feeling a stretch (stay in it). Keep listening to your body if something doesn't feel right back out slightly.
I was doubtful that my mobility could improve for years. I can safely say I wasn't doing it consistently enough. I promise yours can improve with these routines. It will relieve so much stress, tension and you won't be barred by what you can do from your restrictions and niggles. Make this a must, keep learning and enjoy looking after your body.
