Wild animal walk movements done in the wilderness. These movements are new animal walks we have been working on!
Animal movement training and movement training in general is a good way to get fit and mobile while also improving coordination and body control.
You can get very fit, strong and functional with movement training alone, but we also recommend some sort of traditional strength training and mobility work for the best possible results.
From the previous 12 Hardest Animal Movements article:
In many ways you need to be both the surgeon and the wild animal to reach your full potential in fitness. Moving the way as the nature meant us to move is amazing for the body, but human knowledge also has plenty of wisdom in it.
The reason you need both is because if you only do one-dimensional strength training, you won't get very coordinated, limber or athletic.
However, movement training alone doesn't always work 100% either. This is because most people have the tendency to move in patterns where they are the strongest and the most comfortable.
This can leave many areas undeveloped if you always stay in your comfort zone. If you make a real effort to leave your comfort zone and move in a way which feels uncomfortable and difficult, you will get better results.
Mobility training is also useful to target possible weak links and help you build a more bulletproof and mobile physique.
In Movement 20XX online course both ways of training are structured into your weekly routines. Every week has strength & mobility workouts to make you strong and mobile and then there are also 2 flow workouts for other purposes.
The great thing about flow routines and flow workouts is that they can be created and adjusted for different purposes whether it's strength, mobility, coordination or other physical attributes. Some routines are listed here.
You need to develop balance? Work on these balancing single leg movements. You want to lose fat? Let's do these 4 animal movements with minimal rest. You want pure strength? Do some crawls.
In this video we have taken some basic animal movements and adjusted them to target different parts of the body. Learn the benefits below!
This LIZARD crawl variation is a high lizard crawl which is especially effective for the core musculature.
With every step you are bending the core as much as you humanly can by bringing the knee close to your arm. The hard part is trying to mostly bend horizontally from the core (obliques).
If you are interested in other lizard crawl variations, check out this video. Movement 20XX online course also has all the progressions and mobility to master the crawl.
ZEBRA may look easy, but when you do it right it's a quite strenuous movement for the quadriceps.
In ZEBRA you are on all fours and you are extending the knee as much as possible while keeping the hips still with every forward step (this trains the quadriceps).
Upper body is also worked especially because you need to lean on your shoulders, but the main focus should be on the legs and really feeling the quadriceps work.
CRAB is a wide crab variation of the traditional crab movement where you are moving rather low. This crab variation emphasizes the core and shoulders.
You basically spread the legs as wide as you can and then move backwards by pushing with your legs and arms. You can expect your triceps to burn similar to the traditional crab movement.
The core should be stable but also generate some movement. Holding this position should already be quite gruelling, but once you start moving it becomes a killer movement!
The traditional BABOON movement is a fun upper body movement where your legs are kept stiff and relatively straight and you use your upper body for support.
This BABOON is more controlled than usual. The basic version can be quicker and less controlled, but here you are really focusing on control. You are momentarily balancing on your hands similar to handstands.
In a basic movement like the BABOON there is endless progress to make. You simply add control and slow tempo to the movement - then it becomes incredibly hard but also more effective.
This CHIMP is a jumping chimpanzee movement and it's obviously heavy on the legs. You jump laterally and you can use the arms for extra push.
CHIMP jump is a great movement to do as a part of your own flow because the distance and power are so easy to adjust.
CHIMP is also a great movement for building explosive strength in the lower body.
GIBBON is a low stance movement where you walk in a narrow line by taking forward cross-steps.
GIBBON is a balancing movement due to the narrow leg placement. Keep the arms wide (your shoulders will get more tired than you will expect) and focus on keeping the core stable.
Done right, GIBBON should feel greatly in the quadriceps (especially in the teardrop muscle vastus medialis) but also in the abdominals and obliques due to the core stability element.