Primal movement training will boost your strength & conditioning while improving your skill as a mover. •Increase your mobility to prevent injuries and minimize chronic aches & pains. •Boost your functional strength to build a body that is capable & resilient. •Burn fat and sculpt a lean, athletic physique.

Perform 3 primal workouts per week (1 hour) with adequate rest between sessions. For hypertrophy and bulking, add 2 heavy weight training sessions per week. For mobility, add 2 stretching sessions per week. For fat loss, add 3 long walks (3-5 miles each) per week.

Primal Movement training sessions are “minimalist-style” by design. These sessions can be trained at home, the gym, or outdoors. Suggested equipment: *large mat or comfortable open space *a light to medium resistance band *a hanging bar *a moderately heavy weight - kettlebell, dumbbell or sandbag.

Here is a sample weekly workout schedule: *Monday: Primal Movement session 1 *Tuesday: Weight Circuit & Mobility *Wednesday: Primal Movement session 2 *Thursday: Weight Circuit & Mobility *Friday: WALK 3 miles *Saturday: Primal Movement session 3 *Sunday: REST

These are intermediate-to-advanced level workouts. Workouts can be modified, but some experience with mixed movement / functional training is recommended bc the classes move at a faster pace. Those new to mixed movement training are encouraged to spend time with Daily Dose or Free Mover Mobility classes. These programs will help build greater familiarity with basic movements.

This series is part of a larger training philosophy of primal or natural movement. Progress is measured in skill, movement quality, and ability to move in the environment. Traditional measures of progress like more reps / more weight are secondary. In the description, you’ll find key performance markers for some of the skills in the workouts. These short challenges will often have you test your competence through challenges in your environment.