primal movement lower body mobility routine let's get right into it we're gonna take two movements
from our elements program the bear and the monkey i'm gonna do a couple variations don't worry if
you're not familiar with these movements i'll kind of sort of break it down as i'm going let's get
going we're going to start off first with the a-frame so hands on the ground shoulder width
apart feet on the ground shoulder width apart i'm going to push my butt up into the air we're going
to hang out here for just a second keep pushing away from the ground push push push push push push
push push push don't worry if you can't get your heels down to the ground perfectly fine from here
we're going to start off with a bear i'm going to take my right hand forward left foot forward left
hand forward right foot forward keep pushing your butt up into the air we're going to keep going
we're going to go forward here all right we're going to go backwards now pushing down into the
floor making sure that you're driving your butt up into the air all right we're gonna stop we're
gonna bring this left hand forward again we're gonna pull the right foot forward about halfway
turn both of my heels so they're touching the ground i'm going to drop my hip down but my arm
is straight right here i'm going to focus on just hanging out in this position feel a good stretch
on the side right here make sure that my shoulder is up over my hand i'm not going to push my butt
up into the air push push push push gotta go to the opposite side show you a butt shot here so
right hand goes forward left foot forward heels to the ground shoulder over the hand dropping the
heels want you to hang out here for just a second feel that stretch feel that stretch all right so
from here what i'm going to do is i'm going to sit back and i'm going to go into a squat that is good
for me do what's good for you okay if you can't go all the way down it's perfectly fine just find
a position it's going to be good for you don't worry about position of your feet i just want
you to get into a comfortable position hang out here what we're going to do is we're going to do
what's called around the world and so i'm going to ask you to take your left hand it's going to
go back behind you're going to load that hand right hand is going to come behind you you're
going to pull the left hand forward push off the ground and come forward if you're having trouble
doing that just don't put your hand as far back you can use your fingers on the ground you can
do this again we're going to go in the opposite direction right hand goes to the floor sit back
left hand hang out here for a second we're going to lift the hips up into the air for just a second
we're going to pull the hips back down we're going to come forward all right this time around
what i'm going to do i'm going to shift my body slightly so what i'm going to do is place my left
hand in front of me so my fingers are facing to the right all i'm going to do is pull this right
foot back so that now i'm facing this way so that i can now do a monkey this way now a monkey all
we're going to do is we're going to take our hands out in front load to the side here go up
onto our toes push down into the floor bringing my shoulders over my hands i'm going to pop up over
to the opposite side hang out in this squat doing good keep with me here having fun we're having
fun we're going to the opposite direction here for the monkey hands go on the ground load the
hands up on the toes pull the feet across we're going to change things up we're actually going
to do a long leg monkey and a long leg monkey simply where as we go into our standard monkey
i extend the leg then i can just hang out in this position for just a second feel free to go ahead
sit back into this if you can't do that perfectly fine maybe you get stuck here you can't get back
up it's cool use your hand push it into the floor get yourself back into this position i want you to
pull this foot now close so that you're in the squat we're going to do the long leg monkey to
this side so i'm going to load push down into the ground hop over extending my right leg this time
hang out in this position just for a second you can sit into it you can sit back further into
it if you'd like hey if you don't need to use your hands you can pop right back up into this position
this time what i'm going to do is come up so that my legs are open in a straddle position
from here i'm going to pull this foot a little closer so i can initiate the straight leg monkey
loading my hands on the ground shoulders over the hands i pop
up over the opposite side i'm going to return to that position and we're gonna do two more one
two sink into the monkey and we're done all right super quick lower body mobility routine
feel free to extend the amount of time that you're performing each movement or just keep it the way
it is follow along if you want to use it maybe for a wake-up in the morning you can maybe use this as
a prep before you start a heavy leg day workout or you could even use it take a break from work
go around on the floor then go back do your computer stuff
however you want to use it it doesn't matter it's up to you leave a comment below letting
me know how you're going to use this routine be sure to check out our program elements
for detailed tutorials and the programming for all the movements that we did in today's video