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Primal Methods Strength and Conditioning
This program includes the perfect blend of strength training and conditioning to get you stronger, help you pack on muscle and build killer endurance so that you can be capable of taking on anything t... Read More
Primal Methods Strength and Conditioning
New Programming Weekly
6 Days / Week
Sample Day
Here's a sneak peek from the Full Body Strength day
Full Body Strength
In today's workout I want you to pick two kettlebells that are challenging in weight. Personally, I would use 2 x 32 kilogram kettlebells for this wor... Read more
WARM UP A
1
Foam Roll Quads
1 Set - 1) 30 seconds each side
2
Foam Roll Hamstrings
1 Set - 1) 30 seconds each side Legs
3
Foam Roll Glutes
1 Set - 1) 30 seconds each side
4
Foam Roll Lats
1 Set - 1) 30 seconds each side
5
Foam Roll Thoracic Spine
1 Set - 1) 30 seconds
6
Foam Roll Pecs
1 Set - 1) 30 seconds each side
7
Circuit 3 rounds
Band Front To Backs
3 Rounds - 1) 20 Reps2) 20 Reps3) 20 Reps
8
Band Pull Apart
3 Rounds - 1) 20 Reps2) 20 Reps3) 20 Reps
9
Band Face Pull
3 Rounds - 1) 20 Reps2) 20 Reps3) 20 Reps
10
Hanging Leg Raises
3 Sets - 1) 10 Reps2) 10 Reps3) 10 Reps
11
Circuit 3 rounds
Deep Squat Hold
3 Rounds - 1) 60 seconds 2) 60 seconds 3) 60 seconds
12
Lateral Apes
3 Rounds - 1) 5 each side 2) 5 each side 3) 5 each side
13
Crab Reaches
3 Rounds - 1) 5 each side 2) 5 each side 3) 5 each side
14
Circuit 3 rounds
Med Ball Chest Pass To Floor
3 Rounds - 1) 3 to 5 2) 3 to 5 3) 3 to 5
15
Kettlebell Explosive Deadlift
3 Rounds - 1) 3 to 5 2) 3 to 5 3) 3 to 5
BLOCK 1
1
Circuit 3 rounds
Double Kettlebell Front Squat
3 Rounds - 1) 8 to 12 2) 8 to 12 3) 8 to 12
2
Wide Grip Pull Ups
3 Rounds - 1) 8 to 12 2) 8 to 12 3) 8 to 12
BLOCK 2
1
Circuit 3 rounds
Push Ups On Kettlebells
3 Rounds - 1) 8 to 12 2) 8 to 12 3) 8 to 12
2
Double Kettlebell RDL
3 Rounds - 1) 8 to 12 2) 8 to 12 3) 8 to 12
3
Hanging Leg Raises
3 Rounds - 1) 10 to 15 2) 10 to 15 3) 10 to 15
SUPPLEMENTAL (OPTIONAL)
1
Banded TKE
4 Sets - 1) 15 to 25 2) 15 to 25 3) 15 to 25 4) 15 to 25
2
Supine Banded Leg Curls
4 Sets - 1) 15 to 25 2) 15 to 25 3) 15 to 25 4) 15 to 25
DECOMPRESSION
1
Kneling Spine Wave
1 Set - 1) 60 seconds
2
Alternating Arm Thread
1 Set - 1) 60 seconds
3
Alternating Floor Scorpion
1 Set - 1) 60 seconds
4
Windshield Wipers
1 Set - 1) 60 seconds
5
Shinbox Switch With Twist
1 Set - 1) 60 seconds
6
Pigeon Stretch Hold
1 Set - 1) 60 seconds each side
Meet Your Coach
Eric Leija
Learn how to get in touch with your inner primal through mindful movement and training.
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