Primal Pattern Movements


  • Dynamic Warm Up (High knee tuck – high knee run on toes – grab foot behind but – butt kicks – figure 4 grab ankle to hip horizonatly – straight leg march kicks – walking lunge – reverse lunge – lateral lunge sink hips back either side – dynamic calf dips – 10x bw squats – overhead opposite toe touch – firehydrant, on all 4’s raising knee – on all 4’s kicking leg back contract glute circle hip around x5 slow x5 fluid
  • Backpack Stretch (hook band over shoulder just like wearing a backup attached from bar –  step forward in split stance – look away from shoulder – hold back of head)
  • Band Pull Aparts
  • Facepull w/band to External Rotation
  • Hip Flexor Stretch
  • Pec Minor Stretch (against wall)
  • Banded Pec Stretch
  • Banded Hip Flexor Stretch
  • Groiners
  • Lat Stretch w/band
  • Pigeon Pose
  • Seal Walks
  • Banded Lat Stretch
  • Banded Hip Activation (small band around ankles tapping foot laterally and vertically)
  • Elevated Hip Stretch (Pigeon pose on box)
  • Hip Circle Squat (Band around knees into squat to learn what a squat with poster chain activation feels like)