30 Minute Primal Flow | Complete Full Body Strength & Mobility

START HERE: Free 7 Day Series - https://smoov.kit.com/move-now Primal Foundations Program (4 Weeks) - https://smoov.mvt.so/primal-foundations Follow me on IG -   / grantsthomas   Yo! If you’ve been practicing primal movement, you’ve mastered a lot of the basics and want to advance to another level, this primal flow workout is for you! In this session, I guide you through a 4 step sequence that will build total body strength, improve mobility in the shoulders, hips and spine, all while challenging your athletic coordination. By the end of the workout, you will unlock a 4 step sequence or “flow” that you can play around with at any time and anywhere! No equipment needed, this is a bodyweight workout that just requires some space to move around. Get started with a full warmup, go through the worksheet, and cooldown with a few finishing stretches at the end! Have fun and let me know how it goes in the comments! 00:00 Intro 00:27 Warmup 11:12 Workout Structure and Overview 11:40 Step 1 - Underswitch / Back Lunge 15:53 Step 2 - U.S. to Back Step / Squat ISO Hold 20:04 Step 3 - U.S to B.S. to Kick Through / Lateral Lunge 25:03 Step 4 - U.S to B.S. to K.T. to Roll / Squat ISO Hold 29:18 Final Round - Full Sequence 30:54 Cooldown - Crab Reach / Shinbox Switch