The Primal Flow Model is a framework for understanding and developing movement. Within that sits our unique time-based training system.
The Model brings together movement patterns and variables to create endless exercise variations.
It is brought to life through the Instructor's creativity, experience, knowledge and coaching skill.
The more movement experiences you have, the more options you can create for your clients. The more clients you work with, the more experiences and options you have.
Locomotor involves moving your body from one location to another. These movements are crucial for physical development and coordination.
Non-locomotor involves moving the body while remaining in one place. These movements are essential for developing coordination, balance and body awareness.
Fundamental Movement Skills are foundational movement skills that typically develop during childhood. They provide the foundation for more complex movement and physical activity. They are important skills for everyday life and sport.
Joint actions are the movements that take place at our joints. These actions work together to create movement.
Movement variables are the different ways you can adapt a movement pattern to create new challenges and experiences.
Here are some example ascending Primal Flow workouts. Give one a try.
5 sets (30 - 45 seconds rest):
Over head squat (30s)
Forward lunge with twist (45s)
Reverse prone step (60s)
Kick across body (75s)
Side lunge twist (90s)
5 sets (Rest 60 – 90 seconds between sets).
Knee Raise (30 seconds)
Leg Extension (45 seconds)
Floor Touch (60 seconds)
Rotation (75 seconds)
Chair Squat – sit to stand (90 seconds)
5 sets (30 - 60 seconds rest)
Squats (20 seconds)
Clock Jumps – 12, 3, 6, 9 (30 seconds)
Clock Hops – 12, 3, 6, 9 (40 seconds)
Bounding (50 seconds)
Ice Skaters (60 seconds)
5 sets (60 - 90 seconds rest):
Squat windmill (30s)
Half HWO (45s)
Bear crawl forward/backward (60s)
Bootstrapper (75s)
Leg Walk Out to Up Dog (90s)