Primal Foundations
You've felt it.
Now build on it.
Primal Foundations is a structured 4-week program that takes what you've already started and turns it into a real progression.Follow along with Grant and feel it come together.
14 days free · $19/month after · Cancel anytime
Random sessions got you started.
Structure is what builds the foundation.
You know the feeling. A good session where everything clicks — your body moves fluidly, you feel connected, capable, alive.But without a clear progression, those moments stay random. You get glimpses of what's possible without ever fully building on them.Primal Foundations changes that. Four weeks. A clear structure. Real progression.This is where it comes together.
This is Primal Foundations
The Training
Primal Foundations is a structured 4-week follow-along training progression inside smoov.It takes the work you've already started and organizes it into a clear, progressive structure.→ Full body training sessions
→ Recovery and mobility sessions built in
→ Built for progression and variation over 4 weeks
→ Follow along with Grant through every sessionThis is the foundation that the entire smoov practice is built upon. And you can get started right now.
The Experience
You'll notice it from the first session. The way your shoulders, hips, and core start working together.The shift from forcing movement to actually feeling it.You're not just exercising. You're expanding awareness. Developing coordination. Building trust in your body, your rhythm, and your moves.Present. Tuned in. Moving with intention. You'll find yourself smiling. Sometimes laughing. Actually enjoying the process of getting better.
The carryover
Four weeks in and it starts showing up everywhere else.Strength that connects instead of isolates. A core that supports instead of compensates. Movement that feels coordinated, not forced. Elasticity that keeps you athletic and responsive.Daily movement gets easier, play gets even more fun, and the practice continues to build.You'll be getting down to and up from the ground with ease, crawling around like your favorite animal, and opening up into new mobility without having to think about it!
smoov is for you if...
✓ You love moving and want to keep doing it for decades✓ You've hit a ceiling with your current training and know it's time for something different✓ You're a former athlete or everyday mover who trains for life, not ego✓ You're in your 30s, 40s, 50s — or well beyond✓ You want to feel capable, connected, and confident in your body
Not for you if...
✕ You're looking for a quick fix or a shortcut✕ You're a total beginner or currently rehabbing a serious injury✕ You need to be yelled at to stay motivated✕ Your only goal is aestheticssmoov isn't built around how you look. But move well, train consistently, build yourself up and your body is going to look the part.
Join Smoov
Start Training Now
Less than one group fitness class a month.The first 14 days are completely free.
14 Day Free tRial
$19
Per Month
✓ Full access to all smoov programs
✓ Follow-along sessions for all levels
✓ New content added monthly
✓ Mobile and desktop access
✓ Train at home, outside, or in the gym
One Time Payment
$299
Pay Once. Train Forever.
✓ Everything in monthly
✓ All future programs included
✓ All future follow alongs included
✓ No subscription, no recurring charges
✓ For the person who's ready to commit
From the smoov Community
What People Are Noticing
For the first time in years I'm loving everyday athletic movement. This is fun, challenging, intelligent movement.- Tyske
Moving around feels so easy, fluid, strong! Simple things like just sitting feel so much better.I'm not experiencing any aches or discomforts anymore. I feel great!- Barry V
I feel stronger, springier and more connected to my body and health than I could ever imagined.- Sterling W.
I've been looking for a good primal program for years and finally landed on smoov.My body feels light, flexible, mobile. My shoulders are stronger and can move in ways they never did before. My hips feel open and oiled up...real smoov.After each workout my mind is fresh and I have energy for everything else in my day.My core is the strongest it's ever been. The rock solid feeling of my torso when doing crawls is an amazing feeling.It's been really cool to reconnect with my body and give it the movements it actually needs.- Sam
I Built This Because I Needed it too
When I was 19, chronic back pain forced me to stop training the way I always had. I couldn't just push through it. I had to actually figure out what my body needed.That search took me through tons of modalities, education and experience which include yoga, functional strength, primal movement, qigong, capoeira and so much more.Eventually, I built it into smoov a practice where all of that lives together in a way that's simple, progressive, and genuinely fun.I'm not here to sell you a transformation. I'm here to give you tools that work — tools I use myself, tools I plan to keep using for the next five decades.Because that's the real vision. Not just being fit right now.Being capable, connected, and strong for the long run.— Grant Thomas, Founder of smoov
Frequently Asked Questions
Q: Do I need a gym or any equipment?
No. Most sessions are bodyweight or use minimal tools like a kettlebell or a pull-up bar. You can train at home, outside, or in a gym — the program works wherever you are.Q: I already lift / do CrossFit / do yoga. Is this going to conflict with what I'm doing?
Not at all. Most people layer smoov into what they're already doing and find it fills in the gaps — the coordination, the mobility, the movement quality that other programs don't really address. A lot of members say it made everything else better.Q: Will I lose my strength or muscle?
Maybe? But most people find a nice balance. When you build the movement foundation, your strength becomes more usable and more sustainable. This consistency is going to build long term strength and muscle over time.Q: What if I'm in my 40s, 50s, or older?
This is genuinely built for you. smoov is designed around longevity and sustainable performance. We even have committed members in their 60s, and 70s — doing crawling, flow sequences, and movements their friends half their age can't do.Q: Is this too advanced for me?
If you've moved your body before and you're open to learning a new way, you'll be fine. The progressions are built in. You start where you are and grow from there.Q: How long are the sessions?
Most are 20–40 minutes. Focused, intentional, no filler. Enough to feel it, not so much that it takes over your day.Q: What if I want to cancel?
Cancel anytime, no questions asked. The 14-day free trial exists so you can feel the difference before committing to anything.
Your most capable self is right in front of you
The version of you that moves without second-guessing.The YOU that trains, plays, explores and shows up in life without holding back.That's not out of reach — Build it with smoov!Start today. The first 14 days are on me.
14 days free · $19/month after · Cancel anytime