7 Primal Movements Workout Part 2:
Welcome to Friday’s workout at Kettlebell Movement! Today, we are going to progress our first seven primal movements workout by adding balance, stability, combinations and power phase training to our practice. This workout will teach you how to progress your training in many different ways, and train the movements you need and enjoy the most. By learning basic rules for proper movement, you can then go on to apply these rules in your practice in a way that will increase your functional ability each time you train. Once you have practiced the basic moves, your advancements will be limited only by your imagination.
I am going to show you how to add balance by standing on one foot, in a long, linear stance or even on a wobbly surface. I am also going to show you how some combinations work very well with others. You will see how the squat and push movements work very well together, the bend/extend and pull, and the lunge and twist. Once you have practiced these combinations, you will see how adding power to them makes them far more efficient and functional. Some of the exercises even combine three of the primal movements by adding the progression of power phase! Moves like this not only require excellent form and focus but will also help you build unbelievable core strength, as it is the center of everything!
Today’s Workout:
Round One: Warmup
- Body weighted squats
- Deadlifts
- Front to back lunges
- Chi Swings
- Push Ups
- Band row
- Farmers Walk
Round Two: Stability and Balance
- Overhead squats
- Suitcase deadlift
- Split lunge
- One leg press
- Renegade Row
- Resistance band lunge and rotation
- One arm Farmers Walk
Round Three: Combos and Power
- Squat&Press
- Rope Pull
- Lunge and Twist
Bonus:
- Kettlebell Swing
- High Pull
- One Leg Clean&Press
The addition of the stability, balance, combinations and power phase exercises make up a workout that involves the physical demands that you might very well deal with every day. Many of us find ourselves living highly sedentary lives, and while you may not be very physically active, these exercises will create a robust mind and body that will help you endure modern day stress. Even if you aren’t using your body for challenging physical tasks during the day, they are still necessary for your health and longevity. You may feel soreness in any and every muscle from training this way, that is a good sign. Usually the tightest and the weakest muscles in your kinetic chain will be the most effected by soreness until they catch up in strength with all of the other areas. You will also notice that training this way does more to unify your mind/body with coordination, posture and balance than anything else you have ever done. The long ranges of motion will help to improve your mobility and your heart rate will be elevated to whatever degree you wish to push yourself to. Not bad, considering you are strength training!
Thank you for working out with me,
Peter Hirsh
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