Name: Playbook - Luke Jones - Day 4 - Primal Movements: Build Core Strength & Mobility
Uploaded: 2024-01-11T15:38:25.295Z
Duration: 20 min
Description: Day 4 - Primal Movements: Build Core Strength & Mobility

Today we’re going to unleash the animal inside and explore some basic primal movement patterns. 

They are great for a number of reasons - helping to improve mobility, core strength, coordination, general freedom of movement, and more.

You don't need any equipment for this - just an open space, your own body and an open mind.

Record your flow at the end, give it a share and tag me at @lukejonesmove so I can see your progress and feature you on my page.

A quick circuit to warmup and prep the wrists and shoulder before we add load.

From a stable all-fours position (hands under shoulder, knees under hips), you're going to move through three different positions to mobilise the wrists

Perform 3-5 repetitions of each, and moving through them in a continuous circuit.

1 - Palms down, fingers forward. Spread your fingers wide, roll your elbow pits forward, and shift your weight forwards and back.

2- Palms down, fingers back. Again, fingers wide, elbow pits forward, and shift your weight forwards and back.

3 - Palms up, fingers forward. Be gentle with this one. Shift your weight forwards and back.

3 Wrist Stretches

Take your index finger and thumb, and pinch into the space between the hand and forearm on the opposite wrist.

Make a fist on the hand that’s being pincered, then gently roll the wrist in circles.

Perform 3-5 repetitions in one direction, then switch directions, cycling through for the time listed.

Repeat on the opposite side.

Wrist Rollout

A great drill for wringing out tension in through the T-spine – just like you’d wring out a wet cloth. 

From a neutral starting position, one shoulder goes into external rotation (palm tips up and back) while the other goes internal rotation (palm rolls forward).

Return to centre and alternate sides. 

Optional: turn your head towards the 
externally rotated side, and you can also get the wrists involved for a little extra.

Thoracic Wring

Wrist & Shoulder Prep

The bear is a great way to load the wrists & shoulders, improve hip and ankle mobility, increase hamstring flexibility, provide traction for the spine, strengthen the core, alter circulation, and improve coordination.

From an all fours position, plant the hands slightly wider than shoulders width.

Raise your rear to the sky, straightening both the arms and the legs, and entering a position similar to downwards facing dog.

Press through your palms, and allow your shoulder blades to protract (come forward) and elevate (raise up towards your ears). You can look forward slightly, but generally allow your neck to relax.

From here, maintaining straight arms and legs (or allowing a slight bend), you’re going to move forwards by picking up the opposite side hand and foot - a contralateral movement pattern.

As you move your right hand forward, you move your left foot. Alternate in this way to move forwards, and reverse the pattern to move back.

Take your time and be patient when first learning the pattern, resting as needed.

Bear - High Bear

As with the standard bear, we’re going to see improvements here with hamstring flexibility, spinal function, core strength, and more.

From a down down position, press through your palms, and allow your shoulder blades to protract (come forward) and elevate (raise up towards your ears).

You can look forward slightly, but generally allow your neck to relax.

From here, maintaining straight arms and legs (or allowing a slight bend), you’re going to move forwards by picking up the opposite side hand and foot - a contralateral movement pattern.

As you move your right hand forward, you move your left foot. Unlike the standard High Bear, you can add a hopping or bouncing motion through the feet to make the movement more dynamic. 

Alternate in this way to move forwards, and reverse the pattern to move back.

Bear - Bouncing Bear

The low bear is a great way to build some stability through the elbows and to strengthen the arms and shoulder girdle.

From a down down position, press through your palms, and allow your shoulder blades to protract (come forward) and elevate (raise up towards your ears).

You can look forward slightly, but generally allow your neck to relax.

From here, allow the arms and legs to bend, you’re going to move forwards by picking up the opposite side hand and foot - a contralateral movement pattern.

As you move your right hand forward, you move your left foot. Alternate in this way to move forwards, and reverse the pattern to move back.

Take your time and be patient when first learning the pattern, resting as needed.

Bear - Low Bear

Bear Necessities

Our monkey patterns are a great way to improve ankle, wrist and hip mobility, build base for cool hand balance movements, enhance agility in ground-based sports, and help us engage in play with kids / grandkids as we age.

Enter a deep squat, lean forwards and plant your hands on the ground.

To move forwards, simply plant your hands forwards sightly and lean your weight into your hands.

Allow the shoulder blades to protract (come forwards) to create a stable position.

Leaning forwards and taking some of your weight into your hands will allow your hips to lift, so you can hop or float forwards into a low squat.

To move backwards, plant your hands closer to you, take some of your weight into them, allow the hips to lift and hop / float back into a deep squat.

Play around with this movement, changing directions and resting whenever you need.

Monkey - Forwards

Enter a deep squat, lean forwards and plant your hands on the ground.

To move to your right, plant your left hand outside of or in line with your right foot.

As you then plant your right hand past your left, transfer your weight forwards and to the right side.

Allow your hips to lift, shuffle your feet across and find yourself back in the deep squat, but a few feet away from your starting position..

Play around with this movement, changing directions and resting whenever you need.

Monkey - Sideways

Enter a deep squat, lean forwards and plant your hands on the ground.

To move and spin to your right, plant your right hand outside of or in line with your right foot, aiming to get the fingers facing to the right or backwards.

As you then plant your left hand past your right, pivot on the right hand, transferring your weight forwards and to the right side.

Allow your hips to lift, rotate 180 degrees and find yourself back in the deep squat, but a few feet away from your starting position and facing the opposite way.

Repeat on the opposite side, play around with this movement, changing directions and resting whenever you need.

Monkey - 180 Monkey

Monkeying Around

Combine the Bear and Monkey variations into a flow. 

Get creative, improvise, and have fun!

Keep flowing continuously, or rest as needed.

Feel free to record your flow, share it on your socials and tag me at @lukejonesmove - I’d love to see your progress!

Bear x Monkey Combo Flow

Nasal breathing is a great way to improve CO2 tolerance & NO production, and can help you de-stress & downregulate after a heavy training session or a tough day at work.

From a comfortable seated or lying position, place your right hand on your abdomen & left hand on your chest. Can also be done standing / walking.

You can close your eyes if comfortable, or keep them open.

Start by breathing in & out through the nose, counting to 3 for the inhale, 3 for the exhale.

Allow the belly & ribcage to expand in 3 dimensions. This means your right hand on your belly will move up & down with the breath, and the left hand on your chest remains relatively still.

Play with increasing the length of the inhale & exhale, sticking to a 1:1 ratio. You might move to a 4:4, 5:5, 6:6 etc.

Get to a point where you start to feel a slight air hunger, then drop down by 1, and continue breathing at that pace.

Downregulate - Nasal Breathing 1:1

Take a minute or two to reflect on your training. 

What went well? 

Is there anything you’d like to improve upon or work on next time? 

What did you learn?

Make a mental note, jot it down in your training diary, or share on the socials and tag me @lukejonesmove - I’d love to see how you’re getting on!

Evaluate

Day 4 - Primal Movements: Build Core Strength & Mobility

Great. Easy app and layout. Just what I need to get back into some movement. Thanks.

Adam Pearson

Some voice explanation included would be a plus and for me, not big improvement In squat actually and not much New so that's why 3 stars.

Ville

Day 1 - The Deep Squat: Hip Mobility Practice

I think the instructions on the first stage were for the second stage so the initial test wasn’t clear. Other than that, nice.

Day 2 - Breathwork Basics: Reduce Stress & Boost Recovery

That was really great for releasing tension in the shoulders too! ✨

Maya Bachmann

Michael Dickinson

Day 3 - Unlock Tight Shoulders: Home Mobility Routine

Nice clear simple and manageable programme thank you. I like the online format too and the reminders and sections. Makes it really easy to follow and learn.

Day 4 - Primal Movements: Build Core Strength & Mobility

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