#119 The Wild Workout: Primal Power Unleashed

Taps into your body's natural movement patterns for strength that feels wild, free, and incredibly powerful

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• Consistency beats perfection–I’m glad you showed up!

Workout #119:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Bear Crawl (Dynamic - Movement Pattern)
   How to Do It:

   • Hands and feet only

   • Move forward/back

   • Keep knees off ground

   • Maintain level hips

Easier Variation: Move slower and cover shorter distances while focusing on keeping your hips level and core engaged.

2. Hollow Body Hold (Core - Total Core)
   How to Do It:

   • Back pressed down

   • Arms by ears

   • Legs straight, lifted

   • Hold position

Easier Variation: Bend knees to 90 degrees or position arms alongside body instead of overhead to reduce difficulty.

3. Pike Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Pike position

   • Bend elbows

   • Lower head toward ground

   • Push up

Easier Variation: Use a less steep pike angle or bend knees slightly to reduce shoulder load while maintaining the movement pattern.

4. Curtsy Lunges (Lower Body - Hip Stability)
   How to Do It:

   • Step back and across

   • Lower into lunge

   • Keep hips square

   • Push to return

Easier Variation: Take a smaller crossing step to reduce the challenge while still targeting the hip stabilizers.

5. Cross-Body Mountain Climbers (Core - Obliques)
   How to Do It:

   • Plank position

   • Knee to opposite elbow

   • Alternate sides

   • Control movement

Easier Variation: Slow down the pace and reduce the range of motion, focusing on the rotational component rather than speed.

6. Broad Jumps (Dynamic - Horizontal Power)
   How to Do It:

   • Squat slightly

   • Swing arms back

   • Jump forward

   • Land in squat

Easier Variation: Take shorter jumps or step forcefully forward instead of jumping to reduce impact.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• PRIMAL MOVEMENT FOUNDATION! Bear crawls rebuild the natural coordination and full-body strength that modern life systematically destroys!

• CORE-TO-EXTREMITY POWER! Hollow body holds and cross-body mountain climbers create the powerful center that drives efficient movement in all directions!

• OVERHEAD STRENGTH SPECIALIST! Pike push-ups develop the often-neglected overhead pushing power essential for functional movement and shoulder health!

See you tomorrow morning!

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