MOVEMENT ADVENT 2024

Fun daily movement #22

Primal Play Method Movement Advent

Day 22: Palm Strike (Push Pulls)

Welcome to Day 22 of our 24 Days of Movement Advent(ure)! 🎄

Today’s movement challenge is the Palm Strike (Push Pulls), an energetic and empowering activity inspired by the dynamic movements of combat training. Combining strength, coordination, and speed, this movement allows you to channel your inner fighter while improving your upper body strength and core stability.

The inspiration for this challenge comes from the iconic training montage in Rocky IV, where movement and strength meet the raw beauty of nature. Let’s bring that same energy into today’s challenge and strike with power and intention!

Why Participate in the Movement Advent?

The 24 Days of Movement Advent(ure) is designed to make movement fun, functional, and accessible. Each day introduces a new activity inspired by the Primal Play Method®, encouraging you to explore your body’s capabilities in creative ways. Let’s keep striking, playing, and moving as we approach the grand finale!

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

Today’s Movement Challenge

Palm Strike (Push Pulls)

Time to Play: 60 seconds

1️⃣ Start in a Split Stance: Position one leg forward and one leg back, with your knees slightly bent for stability.
2️⃣ Perform Palm Strikes: Strike forward with your palms, alternating hands, for a total of four strikes. Focus on a strong push and pull motion, engaging your core.
3️⃣ Switch Stance: Change your leading leg and repeat the sequence with four more strikes.
4️⃣ Repeat the Cycle: Continue alternating stances and performing palm strikes until the minute is up.

⏲ Pro Tip: Visualise punching through a target with controlled, powerful movements to maximise engagement.

Why Try This?

The Palm Strike (Push Pulls) challenge is not only fun but also highly beneficial for building strength, coordination, and endurance. Here’s what it brings to your movement practice:

Upper Body Strength: Strengthens your shoulders, chest, and arms through repeated striking motions.
Core Activation: Engages your core to stabilise your body during powerful pushes and pulls.
Cardiovascular Fitness: Elevates your heart rate, making it a great aerobic activity.
Coordination: Improves your ability to synchronise hand and foot movements.
Mental Focus: Encourages mindfulness and concentration as you visualise each strike.

This movement embodies the Primal Play Method®, combining natural, functional movement patterns with a playful, empowering twist.

Level Up Your Practice

🆙 For an extra challenge:

Increase Speed: Strike faster to amplify the cardio benefits and test your reflexes.
Add Power: Focus on delivering stronger, more explosive strikes.
Extend Duration: Perform the movement for 2-3 rounds with short breaks in between.

🌟 Looking for a gentler option?

Perform the strikes more slowly, focusing on precision and control.
Reduce the intensity of the push and pull motions to ease into the movement.

Tips for Success

Engage Your Core: Tighten your abdominal muscles to stabilise your body as you strike.
Breathe Steadily: Exhale forcefully with each strike to enhance power and rhythm.
Visualise the Motion: Imagine pushing through a solid object to create a sense of purpose and intensity.
Maintain Balance: Keep your stance grounded and stable to avoid overextending.

The Inspiration Behind the Movement

The Palm Strike (Push Pulls) is inspired by the training sequences in Rocky IV, where the simplicity of nature meets raw physicality. Training in a snowy wilderness, Rocky demonstrates how functional, primal movements can be as effective as gym-based exercises. Similarly, this movement connects you to your natural strength and rhythm, making it as empowering as it is functional.

Share Your Progress

How did today’s movement snack feel? Were you able to channel your inner Rocky and strike with power and purpose? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I’d love to hear your feedback and celebrate your progress as we approach the final days of this advent journey!