Our 5 Primal Essential Movements

Kyle Collinsworth

Building true strength from our 5 primal movements

Our Five Primal Essential Movements

When it comes to working out, a lot of times, we make it more complicated than it needs to be. And, this complexity can hinder progress or stop action altogether. We've found that the best way to stay consistent and get results is to remove as much friction as possible and keep it simple. That's why our workouts consist of five primal movements:

  • Planks
  • Push-ups
  • Pull-ups
  • Hex bar deadlifts
  • Walking

These movements have been around since the beginning of time. And the best part is with these movements you don't need to go to a gym. All you need is your body and two pieces of equipment max (hex bar and a pull-up bar.)


Walking is the most underrated and undervalued form of exercise. These days, we do way too little of it, and most people never think of it to improve our health, which is interesting because walking is in our DNA. Our ancestors spent a lot of time walking to get food, supplies, water, and other resources essential for survival. No matter the amount of exercise you do or if you're a beginner or veteran, walking should be a big part of your healthy lifestyle. Here are some ways to include walking more throughout your day:

  • Take small 5-10 minute breaks throughout the day to walk around the block, your work building, etc.
  • Go for leisurely walks after meals. It will help improve digestion, lower insulin levels, and can improve your mood.
  • Go for a walk with your spouse, friends, or by yourself, to talk and think about all the good things that happened during your day. We call these gratitude walks. They're a great way to reflect on blessings, bond with the important people in your life, and improve your mood.
  • Turn your walks into a workout. You can do this by doing speed intervals or finding an area with a lot of inclines and declines.


Push-ups are the most efficient workout you can do. You don't need to change your environment, change your clothes, or even go to the gym. As the Marines say, you can drop down and give me 25 push-ups anytime, anyplace. One of the best parts of push-ups is no matter what level you're at, you can do them and turn them into a great workout. If you're a beginner, do them against the wall or kitchen table. If you're a pro, place your feet on the couch, go slow down on your way down and explode up.

Adding push-ups into your daily routine can make a massive impact on your mental and physical health. From a mental standpoint, push-ups can quickly disrupt negative thought patterns. When you start having negative thoughts, instead of letting them consume you, drop down, and do some push-ups. It can put you in a more motivated state. Here are some ways to use push-ups in your lifestyle:

  • Throughout your day, do 5-10 push-ups to help disrupt long periods of sitting or poor thoughts. These micromovements will help you get stronger without causing too much soreness.
  • When you're working out after every set, do 5-10 push-ups.
  • Set a goal to do a certain number of push-ups a day. We like to try for 100 push-ups a day. You can break that up into 10 sets of 10, 5 sets, or 20, etc.


When it comes to building real strength, nothing can trump pull-ups. And just like walking, they're a part of our DNA. Our ancestors used the pull-up motion to survive, escape, and climb. Similar to push-ups, you can do some form of pull-ups no matter your fitness level. For a beginner, Australian rows are a great place to start. From there, you can do assisted pull-ups with a resistance band or pull-up machine. When done consistently, you can take your upper body and core strength to the next level. Here are some ways to use push-ups in your lifestyle:

  • Throughout your day, do 5-10 pull-ups to help disrupt long periods of sitting or poor thoughts. These micromovements will help you get stronger without causing too much soreness.
  • After your workout, try to do a max set of pull-ups.
  • Set a goal to do a certain number of pull-ups a day, and break them down into obtainable sets.


Like push-ups, you don't need to change your clothes or go to the gym to do a plank. They're a fantastic way to engage and strengthen your core. All of our core work is focused on three different plank positions and leg raises. The three plank positions are:

  • Forearm plank
  • Push-up plank
  • Side plank

Our core guide is a great way to build real core strength without making things complex. 

Hex Bar Deadlift

If we could only do one movement for the rest of our lives, it would be hex bar deadlifts. They're a total body workout, and when you do them consistently, they'll transform your body. Deadlifts are also a very natural movement. Anytime you bend down and pick up something heavy, you're deadlifting.

We prefer to do hex bar deadlifts because it helps keep the weight in the center of your body and removes injury risk. If you do 3-5 sets of 6-8 reps a couple of times a week, you can change your life.

Workout Challenge

Last week, we extended a challenge to walk for 20 minutes and do 20 push-ups every day in December. If you want to increase your daily walk and push-up intensity, try using the monthly guides. We created these guides to build your strength and endurance in a way that works best for you.

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