#125 Foundation: Primal Strength Meets Modern Power

Combines ancestral movement patterns with explosive training for strength that's both natural 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 #125:

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. Russian Twists (Core - Rotational Strength)
   How to Do It:

   • Seated, feet off ground

   • Lean back slightly

   • Rotate side to side

   • Keep chest up

Easier Variation: Keep feet on the ground while performing the twisting motion to provide more stability.

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. Wall Sit (Lower Body - Isometric Strength)
   How to Do It:

   • Back against wall

   • Slide down to 90 degrees

   • Hold position

   • Keep core engaged

Easier Variation: Hold a higher position (less knee bend) or take brief breaks during the minute.

5. YTW Raises (Upper Body - Shoulder Stability)
   How to Do It:

   • Lie face down

   • Raise arms Y position

   • Move to T

   • Finish W

Easier Variation: Focus on one position at a time rather than flowing through all three positions, reducing fatigue.

6. Burpees (Dynamic - Total Body Power)
   How to Do It:

   • Drop to squat position

   • Jump feet to plank

   • Perform push-up

   • Jump feet forward

   • Jump up explosively

Easier Variation: Step back instead of jumping and remove the push-up component for a modified version that reduces impact.

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

To recap, here's what you hit today:

• PRIMAL STRENGTH FOUNDATION! Bear crawls rebuild the natural movement patterns and full-body coordination that modern life systematically destroys!

• SHOULDER INJURY PREVENTION! Pike push-ups and YTW raises target overhead strength and stability from multiple angles for bulletproof shoulder health!

• ISOMETRIC-DYNAMIC CONTRAST! Wall sits build the muscular endurance foundation that supports the explosive total-body power of burpees!

See you tomorrow morning!

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