So what’s all the hype about Animal and Primal Movements?

No matter your sport or fitness goals, you’re going to find that animal and primal movements will improve your performance and help you reach your goals in no time!

Whether you’re an extreme athlete, yogi, hill walker, climber, strongman, Cross Fit fanatic, MMA fighter or just someone who likes staying in shape – you can benefit from more mobility, strength, endurance and power.

What are animal and primal movement exercises?

These exercises combine getting down on all fours, ground based movement and elements from various bodyweight-training disciplines. To create a fun, challenging workout emphasising multi-planar, fluid movement.

Animal and primal movements can be used as a stand-alone workout or as a group class format. They can be added to your existing fitness routines in your dynamic warm-up, interval training, circuit training, or skills sections.

Did you know?
Your body has three planes of motion – sagittal, frontal and transverse. The sagittal plane divides your body into left and right halves and you can either move in this plane by flexing or extending. Whilst the frontal plane divides your body into front and back, you can either move by abduction – or away from your body – or adduction – towards the midpoint. Finally the transverse plane divides your body into upper and lower. To move in this plane you can either rotate internally or externally.


Athletes and fitness enthusiasts of any level will feel the benefits from the practice of animal and primal movements, including increased:

  • mobility
  • flexibility
  • stability
  • power

  • endurance
  • skill
  • neuromuscular communication


During and after doing animal and primal movements you’ll feel mobilised, stimulated through your core muscles, challenged by your sense of balance, and have a sense of feeling grounded and secure. You will stimulate the flow of electromagnetic energy also known as Chi or Qi Gong through your body like no other exercise can. The nature of the movements stimulates a part of the brain that communicates with the central nervous system, encouraging the recovery of our immune system – in turn improving your digestion and assimilation of food and promoting sleep and recovery.

Still need more reasons why Animal and Primal Movements are so great?

Enhanced Workouts! No matter what style of training you prefer, your efforts will be improved by increasing your flexibility, agility, strength, power, endurance, coordination and speed.

Athletic Performance! One of the unique aspects of animal and primal movement training is that it is multi-planar, meaning that you are moving through multiple planes of motion, rather than in just one like when running in a straight line. Creating a greater carryover from animal movements into improving athleticism for real world sports. This is because when we play sport, we’re teaching our bodies to coordinate our movements as an entire unit rather than compartmentalising.

Cardiovascular Training! Animal and primal movements can be structured to achieve a desired cardio response. You can perform an explosive form and switch which is very intense and challenges your anaerobic energy system, followed by short rest periods. Or, for more aerobic results you can link together less demanding forms and switches that can be maintained for longer durations at lower intensities!

Stability! All of the animal and primal movements place the body in a “Four Stance” a position with your hands and feet in contact with the ground. This position allows all of the stabilisation systems to be on and coordinating with each other. Everything from your wrists, shoulders, spine, hips and ankles. There’s no joint that’s left unchallenged!

Mobility/Flexibility! One of the most often overlooked parts of a training programs is joint mobility or flexibility. Animal and primal movements push your body through movements that increase mobility and flexibility naturally. Stretching through movement, not isolation.

So whatever your sport or leisure and whatever your reason is to improve your fitness, mobility, stability, balance and cardiovascular efficiency, try and incorporate animal movements into your routine.

At FLI Fitness Bootcamp we have animal and primal movements in every session, this is one of the elements that set our Bootcamps apart from others who stick to just linear movements. Our animal movement exercises will give you all of these benefits while having a lot of fun in the process!

Check out our channel on YouTube and learn some of the basic but fundamental moves that will change the way you work out forever.

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