MOVEMENT ADVENT 2024

Fun daily movement #21

Primal Play Method Movement Advent

Day 21: 4x Shoulder Knees and 90-Degree Jumps

Welcome to Day 21 of our 24 Days of Movement Advent(ure)! 🎄

Today’s challenge is a combination of 4x Shoulder Knees and 90-Degree Jumps, blending coordination, agility, and strength into one fun and engaging movement. This sequence keeps you moving dynamically, challenging your body and mind while adding a playful twist to your daily routine.

By alternating between knee taps and lateral jumps, you’ll work your lower body, core, and cardiovascular fitness in just one minute. Let’s jump, tap, and move together as we power through today’s activity!

Why Participate in the Movement Advent?

The 24 Days of Movement Advent(ure) is about more than staying active—it’s about reconnecting with the joy of movement through playful and functional challenges. Each activity, inspired by the Primal Play Method®, encourages you to explore your body’s natural capabilities while having fun. Let’s keep moving, playing, and thriving this holiday season!

“It’s time for a Primal Play Method Movement Snack”

Today’s Movement Challenge

4x Shoulder Knees and 90-Degree Jumps

Time to Play: 60 seconds

1️⃣ Start Standing: Begin in an upright position with feet shoulder-width apart.
2️⃣ Perform Shoulder Knees: Lift your left knee and tap it with your right hand. Alternate sides for a total of 4 taps.
3️⃣ Jump Side-to-Centre: Jump left to the centre, then right to the centre, landing softly each time.
4️⃣ Repeat: Perform another set of 4x Shoulder Knees, then continue the jumping sequence.
5️⃣ Flow Through: Maintain a steady rhythm and repeat the cycle until the minute is up.

⏲ Pro Tip: Use your arms to help generate momentum for the jumps and maintain balance during the knee taps.

Why Try This?

The 4x Shoulder Knees and 90-Degree Jumps combo delivers a full-body challenge with significant benefits:

Lower Body Strength: Engages your quads, glutes, and calves during the jumps.
Core Activation: Strengthens your abdominal muscles as you stabilise during knee taps and landings.
Coordination and Agility: Combines lateral jumping and cross-lateral movements for improved motor skills.
Cardio Fitness: Keeps your heart rate elevated, enhancing cardiovascular endurance.
Balance and Stability: Challenges your ability to control your movements during dynamic transitions.

This activity is a perfect example of the Primal Play Method®, combining natural movement patterns with fun and creativity to make fitness enjoyable.

Level Up Your Practice

🆙 For an extra challenge:

Add Speed: Perform the sequence faster to elevate intensity and boost cardio benefits.
Jump Higher: Increase the height of your jumps for greater power and explosiveness.
Extend Duration: Repeat the movement for 2-3 rounds with short rests in between.

🌟 Looking for a gentler option?

Step side-to-side instead of jumping, focusing on smooth transitions.
Perform the shoulder knees at a slower pace to master coordination.

Tips for Success

Land Softly: Absorb the impact through your knees and ankles to protect your joints.
Focus on Form: Maintain a slight bend in your knees during jumps and stabilise your core throughout.
Breathe Consistently: Keep a steady breathing rhythm to stay energised and focused.
Prioritise Flow: Focus on moving smoothly through each transition rather than rushing the sequence.

Share Your Progress

How did today’s challenge feel? Were you able to keep up with the rhythm of the jumps and taps? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). Your stories and feedback make this journey more interactive and fun, so keep them coming!

Invite a friend to join the movement and let’s finish this advent strong together.