Primal Performance UK
Functional Fitness, Functional Training6 sessions per week
Must use App app to view and log training
Team Training
A
Dynamic Activation
For Completion
B
Belly Sprint
1 x 10 @ 10
C
Bench Press
3, 3, MAX @ 70, 80, 90 %
D1
DB Front Raise
3 x 10
D2
DB Lateral Raise
3 x 10
D3
Standing DB Press
3 x MAX
D4
Bat Wings
3 x 0:20
E1
Clapping Push-Up
2 x 1:00
E2
DB Push Press
2 x 1:00
E3
Air Squat
2 x 1:00
F1
Fire Hydrant
3 x 5
F2
Foam Roll
1 x 5:00
F3
Static Stretch
1 x 5:00
A
Heroic Warm-up
For Completion
B
Power Clean
6 x 1 @ 60, 70, 80, 87, 95, 101 %
C
Front Squat
1 x MAX @ 75 %
D1
1-Leg Romanian Deadlift
3 x 10
D2
Box Jump
3 x 10
D3
DB Jump Lunge
3 x 10
E1
Overhead Squat w/ PVC
3 x 10
E2
V-Ups
1 x 50
E3
Static Stretch
1 x 5:00
Prep
A
Upper Body Warm Up
Phase 1: General Warm-Up (4-5 minutes) 1. Arm Swings (Forward and Backward): • Swing both arms in large circles, 10 in each direction. 2. Torso Twists (Standing): • Rotate torso side to side, keeping arms relaxed, 10 reps. 3. Push-Ups (Modified or Full): • Perform 8-12 reps at a controlled tempo to activate shoulders and chest. Phase 2: Dynamic Activation (3-4 minutes) 1. Scapular Push-Ups: • Keep arms straight, pinch and release shoulder blades, 10-12 reps. 2. Plank Shoulder Taps: • From a plank, alternate tapping opposite shoulders, 8-10 reps per side. 3. Banded Pull-Aparts (if available): • Use a resistance band, pull apart and squeeze shoulder blades, 12-15 reps. Phase 3: Movement Prep (3-4 minutes) 1. Wall Slides: • Press back into a wall, glide arms up and down, 10 reps. 2. High Kneeling Overhead Reach: • Kneel and alternate reaching one arm overhead, focus on extension, 8 reps per side. 3. Incline Plank Hold (20 seconds): • Maintain active shoulders on a low bench or bar.
B
Barbell Bench Press
4 x 6
C
Bent Over DB Row
4 x 8
D
Kneeling Med-Ball Throw
3 x 10
E
Plyo Push-Up
F
Hanging Knee Raise
3 x 12
A
Run-Specific Warm-Up
For Completion
Conditioning
B
5km Run
Perform a 5k Run at an effortless pace. RPE: 5
C1
Fire Hydrant
3 x 10
C2
Pigeon Stretch
2 x 2:00
C3
Foam Roll
1 x 5:00
A
Lower Body Warmup
For Completion
B
Back Squat
4 x 8
C
Bodyweight Step-Up
4 x 15
D
Romanian Deadlift
3 x 10
E
Goblet Hold Calf Raise
3 x 20
F
Weighted Plank Hold
3 x 0:45
A
Run-Specific Warm-Up
For Completion
Prep
B
1km Row
Perform 1000m Row @ RPE 5 to get the muscles primed for stretching & mobility.
C
Foam Roll
1 x 5:00
D
Fire Hydrant
3 x 10
E
Pigeon Stretch
2 x 2:00
F
Quad Stretch
1 x 2:00
G
Calf Stretch
1 x 2:00
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Primal Hybrid
Primal Hybrid
Primal Hybrid
