Primal Physical Therapy

Primal Physical Therapy At Primal Physical Therapy, our goal is to get you the kind of movement where you don't "need” us all the time to keep you doing what you love physically.

Primal movements are at their roots functional, purposeful, and efficient. They create success in a physical task, and reduce chances of injury. The demands and structure of today's world have tainted pure movement patterns, making us more susceptable to injury. At Primal Physical Therapy, we use the most advanced techniques and exercises, and tailor them to meet your individual needs. This is how we help you recover and get you back to doing whatever it is you love...faster.

05/26/2026

Copenhagen planks are great…but these might even be better 🔥🔥

These not only work the adductors, they tie your adductors to your entire deep front fascial line AND bring in the scapular stabilizers.

Training like this is so beneficial for the following reasons:

1. taps into our bodies original neural signaling for stability. Crawling patterns are part of our primal,foundational patterns that are critical for maintaining good posture.
2. Many birds with one stone. Scapular strength, posterior spinal muscle activation, adductor recruitment, even toe activation and gripping .
3. Trains all three planes of motion at once. The position alone activates posterior chain. The cross body pattern activates the lateral chain, and the band placement locks in the anterior chain ☄️

05/25/2026

Memorial Day Sale is THE BEST deal ever.

Use code DRJJ to order and you’ll get 35% off your first subscription OR 25% off a one time purchase (combine DRJJ code with MD2026 code.

is one of the cleanest products and respectable companies I’ve ever come across.

You taste it in the quality and feel it in the way you perform when using thieir products for fuel 🔥🔥🙌🎯

05/25/2026

Still doing rows the same way?

Your body already adapted.

Offset ring rows add rotation, anti-rotation, and single-arm demand all in one move—so you actually have to own the position.

Stay long. Stay tight. Control every inch.

And you’ll see and feel the difference that exploring new boundaries takes you to 🔥🙌🎯

Quality reps > more reps on this one! 👆

05/24/2026

Your “IT Band problem” isn’t from your IT Band.

It’s just the loudest victim.
The real issue?

You can’t control your pelvis in rotational planes.

and why does that matter in order to run Straight?

Running isn’t linear.

In fact, It’s a constant battle against rotation.

and if your system can’t handle it, something downstream pays the price.

This drill forces you to earn stability where it actually matters:
• Stance leg glute doing its job
• Swing leg locked into real running mechanics
• Upper body simulating the rotation your pelvis has to control

That’s how you build a body that doesn’t just handle running mechanics, it owns it.

Stop chasing symptoms. Start training the system.

The result isn’t just less injuries, it is better performance 🎯🔥🙌

05/23/2026

You’re not weak—you’re just skipping the muscles that actually keep you out of pain.

This sequence goes straight at the stuff most people ignore: glute max, lateral hips (yes, including the groin), and spinal stabilizers—the real drivers of how you move, lift, and stay injury-free.

Here’s the rep scheme:
4 rounds:
• Hyperextensions x10 (glutes + spinal stabilizers most people never hit right)
• Step-back lunge rotational clean x8/side (builds rotational stability for real-life movement)
• Copenhagen plank + twist x10/side (lateral hip + core strength you actually use)
• Star plank on bench x10/side (own your hips in every plane)

This is your injury insurance.

Train what everyone skips—and your body will feel the difference. 🔥

05/22/2026

Form makes or breaks this one:

• Lock in the L-sit first—legs straight, together, and level
• Don’t let them drop, rotate, or shift side to side
• Ribs down, pelvis steady—no swinging to cheat the rep
• Pull to one side of the bar with control, then alternate
• Keep your head neutral—don’t crank your chin over the bar

If you do it right, your lateral neck stabilizers (scalenes Splenius Capitus, Cervicus, + levator scapulae) fire isometrically—building strength and control you didn’t even know you were missing

Stay tight. Stay honest. That’s where the magic is

05/21/2026

Clamshells aren’t “wrong”… they’re just missing the point.

Your body wasn’t built in isolation. It was built through patterns that you often hear me refer to as primal (or first) movements.

Rolling. Crawling. Reaching. Stabilizing.

That’s where your glutes first learned to fire—integrated with your core, your spine, and your shoulders.

That’s the foundation.

And if you skip it?

Don’t expect your glutes to show up when it counts.

That’s why We cant expect change by training muscles alone. We must rebuild the patterns.

Because longevity and performance don’t come from isolated reps…

They come from owning the movements you were built on.

Next time you train, Get back to your roots. Get on the ground and incorporate moves like this one 🎯

05/20/2026

Skip the pre-run stretch routine that’s doesn’t seem to change your problem areas anyway.

Try this instead.

You’ll wake up your feet, fire up your glutes, and
actually prepare your body for impact instead of just hoping it’s ready.

Do 3 sets of 10 reps per side.
Then hit the pavement.

that’s it. 🙌

05/19/2026

You’re strong… until you have to move.

Sound familiar?

Static strength is a great start,
but it doesn’t guarantee control when life throws you unexpected challenges.

Is this move advanced? Absolutely.

But it’s the bridge between holding strength
and being able to use it when it matters most.

If you’ve built the base with things like
L-sits and inverted presses…

Then it’s time to connect the pieces.

Because strength that you can’t transfer

May not show up for you when you need it to.

Train control under transitions like this to better prepare your body for the unexpected things that might come your way.

05/18/2026

10 minutes. Full body. No excuses.

EMOM (every minute in the minute)
40s ON / 20s OFF
5 sets per side = (10 full minutes)

Flow:
Feet-elevated push-up → step to lunge → single-arm KB clean → lunge dip press

Then repeat. And repeat again.

Move fast—but own every rep.

This one hits everything — chest, legs, shoulders, lungs.

No wasted reps. No shortcuts.
Set a timer. Earn it.

🙌🙌🙌🎯

Address

905 W Lancaster Avenue
Bryn Mawr, PA
19010

Opening Hours

Monday 5:30am - 7pm
Tuesday 9am - 5pm
Wednesday 5:30am - 7pm
Thursday 10:30am - 9pm
Friday 5:30am - 9pm
Saturday 7am - 10am

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