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Workout of the Week: Primal Pump

PRIMAL PUMP

with
TRAINER JACOB DERMER

 

The Basics: 4 rounds of these core blasting natural movements: Push ups for 15 reps, Goblet squats with a pulse for 10 reps, Pull ups for 15 reps and Bear Crawls for 30 seconds. 

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Push Ups
Place your hands on the floor so they’re slightly outside shoulder-width. Spread your fingers slightly out and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet. Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom in the air. Bend your elbows and lower your chest down toward the floor. Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position.
Pro-Tip: When doing a push up your back and elbows should make an arrow shape(^) Not a T.

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Goblet Squats
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and push the kettle bell out in front of you. Hold for a breath and repeat.
Pro tip: Imagine you are trying to spread the floor apart when you squat. So before you even start, you are creating tension in your quads and glutes.

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Pull-ups
Before each pull up set your shoulders, then pull yourself up while trying to pull your shoulder blades down and to the center of your back. If you cannot yet do a full pull up by yourself, use an assisted pull up machine.
Pro tip: Set your shoulders before you do a pull-up, imagine you are trying to put your shoulder blades in you back pocket

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Bear Crawl
Keeping your spine neutral (flat back) and hips slightly above my shoulders, start on your hands and feet, elevating your knees off the ground. Get long through your spine by packing your shoulders and reaching your chest forward. Keeping your knees off the ground, slowly crawl forward, moving opposite arm-and-leg at the same time
Pro Tip: Always move contra-laterally, which means opposite hand, opposite foot.

Jake says: “Weight training is the most effective way to lose fat and gain muscle. That being said, I am also an avid runner. I think that cardiovascular exercise is the single greatest thing a person can do for their health.”

Jacob “Jake” Dermer is a trainer at Webster Place.
To learn more about Jake and to schedule a session with him click here.

 

 

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