Primal Physical Therapy

03/24/2026

How do you get fit in 10 min/day?

Here it is.

The approach:

1. Make every second, and every move count.
2. Focus on movements that train multiple systems at once:

✔ Anterior chain
✔ Posterior chain
✔ Lateral stability
✔ Rotation
✔ Overhead strength
✔ Explosiveness
✔ Control

The goal: train the body the way it actually moves.

Keep your heart rate up through Short bursts of whole body movements programmed to maximize relative recovery between exercises.

The deets:

5 DB Clean and squat
5/side Gorilla Row
5/side Lateral lunge single arm
5 Loaded burpee jumps
5/side Overhead step back lunge

Efficient. Effective. Done.

Simple but not easy, these exercises are game changers for a busy person.

Comment TEN and I’ll send you a link for a months worth of these quick workouts!

03/23/2026

This grip adjustment changes everything.

Most people just hold a kettlebell.

But when you actively set the handle deep in your hand and grip it, you connect the entire chain:

Grip → forearm → shoulder → core

Suddenly the shoulder stabilizes, the core engages, and the movement feels completely different.

Small adjustment.

Big difference.

03/22/2026

Got plantar fasciitis ???

Try this… set a timer for 1 minute and use your own body to mobilize your tissue and fascia without having to go find your lacrosse ball or theragun !

Your body has a built in tool accessible to you 24-7.

Do 2-3 sets of 1 min per side per day and fee your feet and ankle mobility improve over time :)

03/20/2026

Most runners focus on mileage.
But what they’re really missing is three important training focuses tha keep them running fast and injury-free:

✅ posterior chain strength
✅ lateral stability
✅ rotational control

When these are weak, stride efficiency drops and stress shifts into the joints, often leading to issues like IT band syndrome, patellar tendonitis, Achilles tendonitis, and gluteal tendon pain.

This circuit targets all three:

1️⃣ Rear Foot Elevated Split Squat + DB Swap
Builds single-leg strength while training the knee-over-toe position needed for running. The dumbbell swap challenges hip, knee, and ankle stability to control lateral forces.

2️⃣ Split Stance Airplanes
Develops rotational control through the hip and core, helping the pelvis stay stable while the legs cycle during running.

3️⃣ Bird Dog Rows
Improves spinal and hip stability while activating the posterior chain, helping transfer force efficiently from the ground through the body.

4️⃣ Loaded Burpees
Trains explosive hip extension and full-body power, translating into a stronger, more powerful stride.

Add these into your strength routine to reduce breakdown, improve running mechanics, and run with more power and efficiency. 🏃‍♂️💨

03/19/2026

Do you get enough movement and exercise in your day?

Most people know the need to move more but they just can’t figure out how to fit it all in with work and family commitments.

Here’s a solution for you: squeeze a mini workout like this one into something you’re already doing daily .

Instead of just waiting for your coffee to brew (and likely losing the time to scrolling or something else passive), make those extra minutes count.

Try this kitchen AMRAP (as many rounds as possible)

Follow the plan in the reel, and just keep moving through the exercises from the second you hit the stat button on the coffee maker to the time it’s finished -

you’ll be pleasantly surprised at how good it makes you feel and you’ll be starting the day with a physical win that cumulates to real health wins over time.

Little shout out to who literally wrote the book on habit stacking like this to improve your ability to conquer goals.

Also a shout out to my favorite coffee maker company who have created this 💯 plastic free coffee maker !!! So good.

03/18/2026

If your shoulder hurts, stop stretching it. Do this instead.

Most shoulder impingement isn’t actually a shoulder problem.

It’s a scapular control and posture problem.

When your shoulder blades don’t move well or sit in the wrong position, the space in the shoulder joint closes down… and that’s when the pinching starts.

These 4 exercises help restore proper shoulder mechanics:

1️⃣ Plank Scapular Protract/Retractions – builds scapular control while improving thoracic mobility so the shoulder can move freely.

2️⃣ L-Sit Scoots – trains scapular depression strength, which helps keep the shoulder centered and supported.

3️⃣ Backwards Bear Crawls – strengthens the serratus anterior for better overhead stability and upward rotation of your shoulder blades.

4️⃣ Body Bag Drags on Elbows – challenges pulling based scapular stability while integrating the core and shoulders together.

Try setting a timer and do each exercise for1 min, 2-3 sets per day and few how your posture and shoulders open up :)

03/17/2026

03/16/2026

High Protein Mint Chocolate Chip Frozen Yogurt 🍦💪

This might be the easiest high-protein dessert I’ve made and it actually tastes like ice cream.

✔️ 140 calories per serving
✔️ 16g protein
✔️ 4 ingredients
✔️ Perfect night snack or post-dinner sweet

Recipe:
• 2 cups 2% Greek yogurt
• 2 scoops Mint Chocolate Chip Ascent Whey Protein
• 1 heaping tbsp Manukora honey
• 1/3 cup chocolate chips

Instructions:
1️⃣ Mix everything together until smooth
2️⃣ Spread into a shallow container or loaf pan
3️⃣ Freeze for 2–3 hours
4️⃣ Scoop or break into pieces and enjoy 🍦
ALSO:
• Let it sit 5 minutes after freezing for easier scooping and a creamy melt in your mouth consistency.

This is one of those snacks that kills the sweet tooth but still helps you hit your protein goals for the day.

03/15/2026

Run stronger, not just farther. 🏃‍♂️💥

This bodyweight strength routine builds the qualities runners actually need:

✅ 3-dimensional stability
✅ knee-over-toe strength
✅ explosive power.

By training in every plane of motion, you improve hip and knee mechanics, reinforce better running form, and reduce breakdown that leads to injury.

Shrimp squats. Lateral hops. Oblique plank toe taps. Crab toe touches. Tuck jumps.

Simple moves — powerful carryover to your stride.

Train your strength so your miles feel smoother, faster, and more resilient. 🔁

03/14/2026

Most runners think better form comes from more miles.

It doesn’t.

If all you train is forward motion, you’ll keep leaking energy with every step.

Running is sagittal plane.

But stability (and the ability to propel forward) is built in the frontal and transverse planes.

When you strengthen your glutes and core laterally and you also train explosive knee drive through high knees:
✔️ You transfer force better
✔️ You reduce braking forces
✔️ You improve propulsion
✔️ You waste less energy

That’s how you build efficient mechanics.

Stop just logging miles that end up breaking you down

Start training the patterns that support your stride and build you UP.🔥

03/13/2026

Summer bodies aren’t built in June.

They’re built NOW. ❄️🔥

If you want visible abs when the weather warms up, you have to put in the reps during the “off-season.”

Save this 6-move med ball core finisher and add it to your workouts 2–3x per week:

✔️ Plank Rotations
✔️Straight Leg Lifts
✔️ Bent Over Raises
✔️ Straight Leg Sit-Ups
✔️ Wall Balls
✔️ Russian Twists

Consistency > motivation.

Get after it my friends 🔥🔥

03/12/2026

If we care about how we move, not just how we look, — we must train movement, not just muscles.

Our body doesn’t function in isolated muscles. It moves as an integrated system.

Our bodies adapt to the input we give it.
Sit too much and your posture will reflect that.

Train only in straight planes and your ability to move will reflect that.

When we train squatting, hinging, pushing, pulling, and rotating, we’re building strength that actually transfers to real life:

✔️ Picking up your kids without hurting your back
✔️ Getting off the floor with confidence
✔️ Carrying groceries with ease
✔️ Staying strong and capable as you age
Isolation work has its place.

Performance, resilience, and longevity come from training movements, not just muscles.

Bottom line. Train for life — not just for looks.