Back To Top

Welcome To BUILD With Primal Mobility

Daily Mobility Programming To Train And Live Without Pain
🤸‍♀️🏋️🏃‍♀️

 

Ps. Don't forget to bookmark this page so you can come back to it whenever you need to!

Part 1 - Getting Started

1. Join The Facebook Group

2. Introduce Yourself

3. Take Your "Before" Progress Photos

4. Download The Primal Mobility App

5. Navigating the Primal Mobility App

Access Now

Part 2 - Next Steps

1. Review your first workout 

2. Get Started

Access Now

Part 3 - About The BUILD Training Experience 

1. BUILD Programming

- BUILD Protocol

- Coaches Notes

- Workouts

- Tempo

- Express Track

2. Community & Support

- Getting Personalized Feedback

- Progress Photos

-Check-Ins

3. What About You?

-What you need to do to get the results you're looking for

Access Now
FAQs

Part 1. Getting Started

Welcome to BUILD by Primal Mobility!

First, thank you for trusting Primal Mobility to take your movements and mechanics to the next level. We don't take your trust lightly and will do everything in our power to get you to your goals!

 

Step 1. Join The Facebook Group!

Your first step is to join our private Facebook group by clicking the button below.

Step 2. Introduce Yourself!

Once you’ve joined the Facebook Group, it’s time to introduce yourself in a post using the hashtag #newtoprimal

Here’s what to share:  

  • Who you are
  • Where you're from
  • What style of fitness you practice or hobbies you have
  • What brings you to Primal Mobility, and 
  • Your mobility goals!

Step 3. Take Your "Before" Progress Pictures

A great way to quickly track your mobility progress is through our 4-position progress photos. These photos will help you to quickly see how your body is responding to the programming. You can use the images below as a guide, and post them in the Facebook Group with your introduction so we know it's your starting point!

Here’s how to do it: 

  • Make sure you are bare feet
  • Wear tight-fitting clothes
  • Ensure the photos are VERY clear, so it’s easy to assess and see the differences! 

Here’s what the photos should look like👇

How To Use Your Progress Photos:

The 4-position progress photos are a great way to track your progress throughout your BUILD journey. 

In the BUILD program, these photos are to be taken at 3 points throughout the process
1. Within the first week of beginning the program
2. At week 6 (half way through BUILD)
3. At week 12 (the final week of the program)

Once you take your 6 & 12 week photos, compare them to your first set and see the progress you've made!

Note: In some cases the visual changes are not all that drastic, which is completely fine. The main thing to remain focused on is how you FEEL in your positions. This is where the real magic is that the photos can't show! 

 

*Keep these photos in your camera roll to refer back to throughout your Primal Mobility journey!*

 

Step 4. Navigating The Primal Mobility App

Accessing Your BUILD Program

To access your mobility program, open the app and click the Kettlebell Icon at the bottom of your screen.

Part 2. Next Steps

Step 1: Review Your First Workout

In the Primal Mobility App, click the kettlebell to view your BUILD programming. Then, click on W1D1 (Week 1, Day 1) and review the workout. Reviewing early on will help you get a better sense of how we structure our programs, and help you get familiar with some new techniques that you'll be experiencing throughout this journey.

Things To Consider When Reviewing First Workout:
• Watch all the videos in advance to help you get a solid understanding of the unique exercises

• The videos can feel long, but that isn't accidental. Approaching the exercises with the right focus and intention is a cheat-code that can expedite your results. If you're in a rush, just watch the first portion of the video which demonstrates the exercises. If you have the time, watch it all and soak in the coaching cues!

• Schedule a 30 minute time slot in your day to get your first mobility workout in.
*It might feel like a big chunk to schedule, but this investment will pay off if you put the work in!

• Get ready to feel the spice! Primal Mobility doesn't take a calm, relaxing approach to driving game-changing mobility gains. The work will be challenging and can get quite spicy...keep that in mind and develop your pallet to handle the work!

 

Step 2: Get Started 

Once you have signed up for your Primal Mobility BUILD membership, you will gain instant access to your mobility program and you can get started on your training. 
*We love being a part of the process and want to make sure you're well taken care of...keep us updated with how things are going in the Facebook group!

But before we dive in...

Primal's Golden Rule: Never👏 Approach👏Pain

If you experience pain in an exercise, pushing through it is a great way to slow down your progress and potentially make things worse. 

Our golden rule at Primal is “never approach pain,” as it can cause a “protective” response from the body and be counterproductive towards your goals. In a world where we tend to live by the "no pain, no gain" mantra, it might be a natural tendency to try to push through pain...don't do it!

Be sure to reach out to our coaches in the community and ask for some tips on how to move forward. 

They might offer suggestions on scaling the exercise, substituting it for something else entirely, or even just skipping it altogether and revisiting it in a few weeks.

Part 3. About The BUILD Training Experience

We know how hard it can be to tackle pain, discomfort, and movement challenges...this program is designed to guide you toward pain-free performance throughout the entire body💪 

 

1. BUILD Program

You’ll see one week of programming at a time, and inside the Coaches Notes, you’ll see each session's focus and intention. 

Here is a breakdown of the mobility program available to you.

BUILD Protocol

The BUILD program is a 12-week protocol that is designed to introduce you to true strength-based mobility work, and get you under the barbell feeling confident that your joints can handle whatever you throw at them.

  • Within the 12 weeks, there are 3 mesocycles that each last 4 weeks. Each cycle builds upon the last in a systematic way to ensure you are applying progressive overload to your ranges.
  • Each BUILD workout is 4 exercises long and will take roughy 30 minutes to complete (note that as you gain familiarity with our exercises, the time investment will decrease to roughly 20 minutes).

Coaches Notes

 

At Primal Mobility, everything we do has a purpose.

When you are preparing to do your BUILD workout, make sure to review the Coaches Notes instructions at the top of the workout. This is where you will find important things to focus on during the workout, which will help you stay intentional and get the most out of your training with Primal Mobility.  

TEMPO
You will notice that the BUILD program has structured tempo. If you haven't used tempo in the past, here is a brief example/description of how it works.

3-2-1-1 tempo

The first number (3) in a tempo is the negative, or the downward portion, of the movement. This tells you how many seconds you should be taking to get from the top of the movement into your end range.

The second number (2) is a pause/hold in your end range of the movement (2 seconds).

The third number (1) is how long it should take to get back to the top or start of the movement (1 second). If it’s a number, that’s the time. If it’s an “X,” that means “explode” up.

The final number (1) of the tempo is the pause at the top of the movement before you begin your next rep (1 second).

BUILD Workouts

  • Each BUILD workout is 4 exercises long and will take roughy 30 minutes to complete (note that as you gain familiarity with our exercises, the time investment will decrease to roughly 20 minutes).
  • Throughout the 12 weeks there is a total of 60 workouts. All of which follow the 5 pillars of the Primal Method:
    1. Awanress & Connection
    2. Build New Ranges
    3. Stability
    4. Movement Control
    5. Strength
  • The workouts are intended to be structured in a way that feels very familiar to a traditional strength program. You'll notice our workouts consist of sets, reps, rest periods, tempo, supersets, circuits, etc.

EXPRESS Track

One of the most common reasons people don't get solid mobility results is because they don't do the work...really, it's that simple.

We don't want that to be you.

At the bottom of your Coaches Notes section you will find a portion that says "EXPRESS". This is the option of the program we have put together for you for those days when you just don't have the time (or the will, let's be honest here) to get a full mobility workout in.

**This track should take you no more than 10 minutes to complete and follows the same principles as the full workout.

2. Getting Personalized Feedback

Throughout your mobility journey, there's no doubt that you will experience some challenges and obstacles...we all do.

We want to make sure you feel like you have a way forward regardless of what you struggle with.

Check-In Messages

You’ll receive 3 automated check-in messages from Matt Phili (Founder of Primal Mobility) that are intended to offer strategic advice on what you might be struggling with at particular times throughout your program, and give you a nudge to stay accountable to your goals.

Community

Our Facebook community is there to support you, so if you are struggling with anything at all make sure to drop a post!

Although you will receive a check-in message directly through the app, all communication with Primal Coaches will be through the Facebook Group.

3. What About You?

What you need to do to get the results you're looking for.

Our coaches have a wealth of knowledge and are professional powerhouses of information, tools and resources. However, they can’t do the work for you. Here’s what you need to do to get the most out of your Primal Mobility BUILD Program: 

  • Complete a minimum of three mobility workouts per week 
  • Show up to each workout with intention and focus
  • Use the Facebook community to stay in touch with others who are using the program and ask questions that help you continue moving forward
  • Use your mobility workouts as an opportunity to explore your movement, learn more about your body, and experience new ways to challenge yourself
  • Use the EXPRESS Track as needed to ensure you're addressing your range of motion on a frequent basis
Engage In The Facebook Group
Explore & Use The Primal App

Frequently Asked Questions