Over the last two months, I completed 40 sessions of a primitive reflex integration routine combined with strength exercises. My goal was simple — suppress retained reflexes while improving strength and stability.
The Program & Exercises
I combined reflexes such as ATNR, Palmar Grasp, Moro, and Tonic Labyrinthine Reflex (TLR) with exercises like windmill push-ups, deep lunges, star sit-ups and Y-W-L-T back extensions.
I also adapted the routine as I progressed to keep challenging myself while maintaining good movement quality.
My Reflections
Over time, I noticed my core strength improved, and my knees felt more stable.
As someone with dyslexia — which can sometimes be associated with retained primitive reflexes — this routine also gave me peace of mind, knowing I was actively working on keeping these reflexes well suppressed and integrated.
Try It Yourself
If you’re interested in combining primitive reflex integration with functional strength, this routine is a great place to start.
I’ve included a short video demonstrating each exercise so you can follow along.
The 11-Exercise Primitive Reflex Routine
1. Windmill Push-Up with Counter Neck Rotation
Reflex: ATNR (Asymmetrical Tonic Neck Reflex)
2. Japanese Push-Up
Reflex: STNR (Symmetrical Tonic Neck Reflex)
3. Supine Lower Abs ATNR Reach
Reflex: ATNR
4. Side Reach Sit-Up
Reflex: Spinal Galant Reflex
5. Neck Extension Stability Exercise
Reflex: Rooting Reflex
6. Superman Ball Passes Against the Wall
Progression: Y-W-L-T Back Extensions
Reflex: Tonic Labyrinthine Reflex (TLR)
7. Rainbow Passes
Progression: Reach-for-Toes Sit-Up
Reflex: Tonic Labyrinthine Reflex (TLR)
8. ATG Deep Lunge with Hand Scratch
Reflex: Palmar Grasp Reflex
9. Pistol Squat or Cossack Squat with Foot Scratch
Reflex: Babinski Reflex
10. Star fish cross Arms and Legs Sit-Ups
Reflex: Moro Reflex
11. All-Four Superman
Reflex: Moro Reflex
How I Structured the Workout
I performed this routine using a Tabata-style timer to keep the sessions structured and consistent.
- Started with 30 seconds per exercise with a 14 sec rest
- Progressed to 1 minute 20 seconds per exercise
- Increased time by about one second each session
- Created gradual progressive overload
To add an extra neurological challenge, I also experimented with using a metronome:
- Performing movements in rhythm
- Improving coordination and control
- Increasing focus and motor control
- Adding a cognitive challenge
This turned the routine into more than just strength training — it became a coordination, stability, and neurological training session as well.