The Breakdown
Welcome to the Movement + Breathwork Program! We’re thrilled you're here to embark on this journey with us. At Bprimal, we believe that healthy movement is at the heart of wellbeing and that truly, movement is medicine. This program is designed to help you reconnect with your breath and body, unlocking energy and focus in a way that’s natural and sustainable.
Our approach is rooted in mindful movement and intentional breathing, creating a holistic experience that supports your overall well-being. Whether you’re easing into your morning or winding down after a big day, this practice invites you to slow down, soften, and reconnect.
We’re excited to have you as part of the Ghetto Movement community!
Dynamic – Energise & Awaken
This Dynamic program is perfect for those mornings when you’ve hit snooze a few too many times but still want to feel awake, energised, and ready to move. It’s quick, intentional, and designed to shake off grogginess so you can step into your day with clarity and strength.
Here’s your quick guide to get started:
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Watch: Click on the video links to access the guided sessions.
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Prepare: Grab your mat and find a quiet space where you can move freely.
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Breathe: Focus on your breath throughout each exercise, connecting with your body.
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Time: Each session is designed to be completed in around 30 minutes.
Step-by-Step Flow
1. Dynamic Leg Swings – Forward & Backward
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Stand near a wall for support.
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Swing one leg forward and backward, smooth and controlled.
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Perform 20 reps per leg.
2. Dynamic Leg Swings – Side Kicks
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Stand side-on to a wall for balance.
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Swing one leg out to the side, lifting with control.
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Perform 20 reps per side.
3. Shoulder Flexion & Extension
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Palms facing each other, reach arms overhead, then back behind you.
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Keep movement streamlined – avoid flaring out.
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Perform 20 reps.
4. Arm Crossovers with Rotation
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Reach arms out to the sides, then cross them in front of the chest.
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Alternate which hand is on top with each rep.
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Palms up as arms open, palms down as they close.
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Perform 20 reps.
5. Spinal Waves
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Start standing tall.
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Roll down: tuck chin, then chest, then belly, then hips.
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Reverse the motion back up.
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Flow for 20 seconds each direction, smooth and controlled.
6. Standing Breathwork – Calm Focus
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Stay standing to keep energy awake.
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Breathe in through the nose, belly expands.
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Breathe out through the nose, belly contracts.
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Continue rhythmic breathing for several rounds.
7. Fast Belly Breathing Burst
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For 10 seconds, inhale (belly out) and exhale (belly in) as fast as possible.
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Try to stay nose-only, if comfortable.
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Finish with a long inhale, extended exhale, and breath hold.
8. Closing Breaths & Intention Setting
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Return to slower, steady nasal breathing.
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Inhale deeply, exhale fully, repeat for 5 breaths.
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Use this moment to set your focus and intention for the day.
Why This Flow Works
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Quick & Efficient: Perfect when short on time.
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Full Body Wake-Up: Mobilises legs, spine, shoulders, and breath.
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Energy Boost: Combines movement with powerful breathing for clarity and focus.
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Mindful Start: Ends with intention-setting so you step into your day calm and ready.
Tips & Guidance
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Keep movements dynamic but controlled – don’t rush.
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Use fast breathing bursts to energise, but return to calm breath to balance.
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Perfect for mornings, but also useful before a workout or mid-day slump.
Stay Connected
Congratulations on completing the Dynamic session! This program is designed to give you a powerful kickstart – shaking off sluggishness and bringing balance between movement and breath. We hope it leaves you feeling energised and ready to take on your day.
Try the Guided Session
Follow along with the full routine here:
Watch the full Dynamic guided session on YouTube
Want to slow things down? Restore balance with our Passive Flow.
Ready to test your edges? Try the End Range Flow to build strength and mobility.
The Dynamic Flow is all about movement, breath, and momentum. Quick, energising, and focused – it’s the reset button your mornings have been waiting for. Move the way nature intended.
