Get strong and athletic with less stress and more fun!

Build the strong and capable body you've dreamed of through a fun and challenging blend of essential human movement.

Welcome to Primal 45!

Primal Movement 0A

Recovery 0A

Primal Movement 0B

Recovery 0B

Rest Day OR Follow Along

Rest Day

Primal Movement 1A

Recovery 1A

Primal Movement 1B

Recovery 1B

Primal Movement 1C

Primal Baseline Follow Along Workout

Primal Movement 2A

Recovery 2A

Primal Movement 2B

Recovery 2B

Primal Movement 2C

Primal Movement 3A

Recovery 3A

Primal Movement 3B

Recovery 3B

Primal Movement 3C

Primal 45 Official Program Guide.pdf

Primal 45 Overview Video - START HERE

The term Primal Movement is thrown around and has become a lot more popular in the movement and fitness space BUT to truly harness the power of this style of movement, we must first clearly understand what it is. Let’s take a look at the definition of “Primal.”

pri·mal
/ˈprīm(ə)l/

Original, Primitive, Essential, Fundamental 
Being of Greatest Importance, Primary

This opens up a whole new realm of questions. What movement is most important? What movements are original? How do I know which movements are essential?

You bought this program to have those questions answered for you so here you go. 

Primal Movement Encompasses:

Human Developmental Movement

This includes breathing, head/eye movement, rolling, rocking and cross crawl patterns. This is how every human teaches themselves how to move in early childhood. It’s baked into our biology and ESSENTIAL to physical and cognitive development. When we feel safe, connected and strong in these developmental patterns, we typically move better, without having to think about it. 

Quadrupedal Positions and Movements

This is commonly labeled “animal.” These positions and movements are simply progressed and intensified versions of the developmental building blocks. This is the ground based crawling, locomotion and transitional movements performed from a quadruped (on all fours) position. Quadrupedal movement develops cognitive processing and coordination that are massively important to human movement. This is THE way to restore and build a functional movement foundation that can be applied to fitness, athletics and skill.

Bipedal Positions and Movements

While all primal movement is human movement, the bipedal positions and movements are most essential for daily human function. We are bipedal (the use of two legs) by design. These are stand, hinge, squat, lunge, pull, push, twist and locomote. 


The combination of all three levels of primal movement provides the ultimate pathway to building strength and skill that carries over to dynamic movement, athleticism and everyday human activities.

What Is Primal Movement?

EMPTY YOUR MIND

Whether you are well practiced in primal movement or just starting out, It’s time to strap the white belt on. Embrace the beginner mindset and empty the mind of what is right or wrong when it comes to fitness and training. The sooner you can free yourself from these judgements, the sooner you will be able to tap into YOUR own experience of primal movement and based on that experience, create something that is true to YOU. 

Everything in this program is boiled down to the essentials. All of the material is important…BUT what is most important is integrating what is useful into your own experience of life AND building upon it. 

“Adapt what is useful, reject what is useless, and add what is specifically your own.” - Bruce Lee

BE IN PROCESS

View your goals and objectives for this program as a direction, not a destination. There is no end, the goal is not to be the best, the goal is to continuously get better. The only way to do this is to always be in process. Show up with presence, focus and enthusiasm, do the work to the very best of your ability in that very moment, and you will intuitively progress on YOUR path. 

BREATHE!

Breathing is the most essential rhythm to our survival. The brain starts to die in 4 minutes or less without oxygen. This rhythm supplies oxygen to the bloodstream, removes waste, regulates our nervous system, pressurizes the torso for muscular stability and proper organ function, and so much more. 
Throughout this program, you will be challenged in ways of both relaxation and tension. The key is to continue to breathe and embrace the natural reflex to breathe. Let go of the grip, breathe to expand, breathe to pressurize and breathe to be fully present in your experience. 
You’ll be introduced to tips and intentions with the breath throughout the program that will support you in connecting deeper with this superpower. 

CONNECT THE ENTIRE BODY

In our most instinctive state, we are not thinking about which specific muscles to engage or whether this is a lower body or upper body exercise. This perspective can be useful to better understand the details of the body and how it moves. However, it can limit the primal potential of the human body. Everything in the human body is interconnected so embrace that connectivity through your movement. 

GROUND through feet
FEEL the support that is created up through the pelvis and hips
NOTICE the foundation that is then created to support the spine 
SENSE the connection of the shoulders and hips through the core
OBSERVE how the level of the eyes impacts posture and positioning of the body

These are all intentions that will be built into instinct so you can tap into your most human self while practicing primal movement AND moment to moment in your life.

Keys To Primal Success

Primal movement, at its very core, presents the opportunity and potential to amplify the human experience. While the movement portion of this program is extremely potent, this checklist of daily actions may be the most transformative piece of the puzzle. 

How to be Human Daily Checklist (Detailed Descriptions Below):

1. Awaken Through The Senses
2. Move Like a Human
3. Eat Like a Human
4. Connect with Other Humans
5. Rest and Recover

1. AWAKEN THROUGH THE SENSES
As you rise in the morning, you are tapping into your human experience through your 8 senses….yes 8. 
The common 5 are sight, smell, taste, hear and touch. 
The lesser known three are:
- Balance (Vestibular) - Sense of equilibrium and gravitational awareness that stabilizes posture, muscle tone and visual field.

- Movement (Proprioception) - Sense of where the body is in space and what the body is doing. This sense detects and controls force and pressure helping us feel grounded, safe and capable in human movement. 

- Internal (Interoception) - Sensing of what is happening inside the body, specifically what our internal organs are feeling. A simple example is the sensation of hunger, thirst or having to go to the bathroom. This particular sense is also linked to emotions, self awareness, stress response, etc. 

Now, what to do with all of that info…Keep it simple. When you wake up in the morning, take 5 minutes to:

- Take a few deep breaths through the nose (as if you are smelling something)
- Rub the hands together and anywhere on the body
- Bounce or march in place as you look around at your surroundings
- Taking these three actions will hit 7 out of 8 senses…the last one is taste. To awaken through taste, savor that first flavor of the day. It may be water, tea, coffee, chocolate, food, whatever it is, embrace that experience. 

2. MOVE LIKE A HUMAN
Show up for your primal movement practice 5 days a week AND apply the movement to your daily life. Go for a walk, crawl around a park, play catch with a ball or frisbee, dance to your favorite tunes, get on the ground and play with your kids, go on a hike, play your favorite sport, balance on one foot in line at the supermarket…the list can go on and on.
Supercharge your movement by getting outside, getting your bare feet on natural surfaces like grass/earth/dirt, and moving with other humans.
 
Get creative and find the activities that allow you to tap into your movement. Keep it simple, start small and integrate this into your daily routine. 

3. EAT LIKE A HUMAN
If you’re going to move like a human, then you must eat like a human. Here are a few simple guidelines to help you out:
- Eat whole proteins, fruits and vegetables
- Eat when you’re hungry
- Chew your food thoroughly
- Avoid processed foods AND Industrial Seed Oils (Canola, Sunflower, Safflower, Soybean Oils)
- Keep it simple and do your best. 

This is a great opportunity to get in touch with the food that you put into your body through deliberate shopping/sourcing of food and home cooked meals. 

4. CONNECT WITH OTHER HUMANS
Humans need other humans. Whether it's for survival, protection, emotional support, collaboration, or fun, this is a basic human need. A lack of human connection is associated with increased anxiety, higher stress levels and low self esteem. 

Prioritizing connection with other humans will increase overall well-being, empathy and a better sense of self. 
To put this into daily action, make time for your family and friends and show up with the intention of connecting. Dinner time is a high leverage opportunity for most people. Turn on some relaxing music, collaborate with at least one other human to make a homemade dinner of human food, and enjoy the meal together.

If you have struggled to find other humans that you connect with, seek out social events and gatherings that align with your values and interests. Putting yourself out there can be scary but trust that your efforts will result in you finding your tribe to fulfill the basic need of connecting with other humans. 

5. REST AND RECOVER
We constantly put our bodies and brains through tons of stress throughout the day. Stress breaks us down and recovery builds us back up. To grow through stress, physically, mentally, emotionally, recovery needs to be a massive priority. 

Recovery has two parts, Passive and Active. 

Passive recovery is mainly going to come down to getting a quality night’s sleep of 7-8 hours. To do this, put in work and expend energy throughout the day, eat like a human, limit caffeine intake, turn off the screens an hour before bed and go to bed at a consistent hour (10pm is a nice consistent bedtime for most).

Active recovery is the movement to open up and restore the body from stressful activity. This is the breathing, the stretching, the joint mobility, the feel good stuff that rejuvenates the mind and body. Active recovery sessions are included in the program to make sure you’re feeling good AND progressing throughout the process.

How To Be Human (Daily Checklist)


Primal 45 is a true bodyweight training program that can be practiced in a 6’ X 6’ space without shoes, so you don’t need any equipment. 

A yoga or exercise mat is recommended as a cushion for certain movements

If some foot support is needed you can absolutely wear shoes. 

A Workout Timer to keep you on task during your sessions


What You Need For This Program

The Primal 45 program is divided into 4 Phases:
- Phase 0 - Primal Foundations (5 Days) (Recommended for True Beginners)
- Phase 1 - Primal Baseline (15 Days)
- Phase 2 - Combinations + Progressions (15 Days)
- Phase 3 - Sequences + Rhythm (15 Days)

Each phase includes a 5 day exercise plan with warmups, worksets and cooldowns. You’ll repeat this 5 day plan three times to complete each phase. Do your best and make adjustments as you see fit to maintain consistency and adherence to the program!

To customize your workouts to meet your level, check out the primal movement library for all movement variations, regressions and progressions.

PRIMAL MOVEMENT SESSIONS (3X / Week)
Connect with your innate strength and athleticism through these fun and challenging sessions. These workouts will take you through ground movements, bipedal movements and invigorating core movements inspired by developmental movement patterns. 

As you progress into the later phases, progressions, transitions and movement sequences will be introduced so you can continue to expand your practice. 

RECOVERY SESSIONS(2X / Week)
There is a harmony between tension and relaxation. The intensity of the primal movement sessions blended with the decompression and relaxation of recovery sessions is deeply connecting, sustainable and facilitates skill development. 

Recovery sessions are an invitation to breathe, listen to the body and ultimately let go of unnecessary tension. 

These sessions feature a blend of restorative ground movements, joint mobilizations, fascial stretches and centering movements inspired by Qi Gong. 

These movements are subtle yet incredibly powerful. If you skip these, you’re neglecting a massive part of this practice.  

MAKING MODIFICATIONS
This exercise program is designed to be a guideline for you and your workouts. You will find recommended durations for each movement. If you find yourself struggling to get through the workouts, simply work for less time and/or increase rest time. 

If you find a certain movement too challenging, revert to one of the regressions offered in phase 0 or 1. All movement modifications and progressions can be found in the primal movement library so you can modify workouts to fit your needs and skill level. 

UNDERSTANDING TEMPO
In the movement program, you will see a column labeled “tempo.” Tempo is the rate or pace at which the movement is performed. This aspect of the program is very important and useful for intensifying and progressing the exercises. Here’s a breakdown of the terminology used in the program regarding tempo.

ISO - Hold and Breathe
Slow - Stability and Connection
Moderate - Trust and Feel
Fast - Fluidity and Rhythm
Explosive - Powerful and Instinctual

You’ll notice the tempos change as you progress through the program. This will keep you engaged with the exercises, challenge yourself and load your body in different ways. Again, these are simply guidelines so feel free to adjust to what you want and need. 

Guided Program Instructions

Program Guide

March

Arm Swing

Chi Squat

Wrist Rolls

Lateral Lunge

Warmup

Hinge To Monkey Rock

Cross Body Punch

ISO Cat

Crab Booty Scoot

Workset

Cross Crawl March

Glute Bridge

Kneeling Spinal Wave

Finisher + Cooldown

Bounce

Arm Circles

Squat To Straight Leg

T-Spine Gyro

Cross Crawl Crunch

Extended Mountain Climber W/ Lizard Reach

Floor Scorpion (T)

Sphinx Reaches

Walk

Martial Bounce

T-Spine Opener

Monkey Squat

Strong Hands

Grounded Cat Rock

Superhero Lunge

ISO Crab

Grounded Knee Through

Hinge W/ OH Press

ISO Starfish

Bird Dog

Supine Decompression

Heart Opener

Qi Gong Slaps

Pelvic Circles

Grounded Tummy Vacuum

Glute Bridge + OH Reach

Baby Crawl

Shinbox Switch

5 Resets Follow Along

Full Body Reset - 5 Movements

Block 1

Hinge + Slide

OH Arm Circles

Wrist Figure 8

Diagonal Monkey Rock

Cat Crawl

Open Lunge

Lateral Monkey

ISO Skydiver

Cat Rock

Egg Roll

Sword Sharpening

Neck Figure 8

Rotational Arm Swing

Kneeling Front Step

Pelvic Figure 8

Wrist Flexion Pushup

March + Balance

Alternating Arm Swing

Magnetic Wrists

Crab March

Ginga

Underswitch

Forward Monkey + Squat

Starfish Crunch

Cat Rock + Knee Drive

Chi Breath

Horse Stance Squat

Wrist Deviation Fists

Woodchop

Floor Scorpion Roll

Back Roll

Shinbox Tripod Extension

Climber March

Primal 45

The fitness enthusiast who wants to build strength and athleticism with less stress and more FUN!

$247
$97

$247

Primal 45

Primal 45

Meet Your Coach

smoov

Who's This For

Equipment

Features

$247$97

$247

Primal 45

Primal 45

Meet Your Coach

smoov

Who's This For

Equipment

Features

$247
$97