Let’s TRAIN Together. GO!
Choose from this week’s 3 training sessions below and get moving naturally!
The video above demonstrates SESSION #1 of this week’s MovNat Training Sessions
Train with Stefano!
Learn IN PERSON with MovNat Expert Trainer & Team Instructor, Stefano Tripney – the creator and demonstrator of the MovNat Training Sessions.
Session 1
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Kneel Sideways Reach : 6x alternating
- Tripod Transition : 5x/side
- Prone Get Up : 5x
- Side Hang : 10-30sec
Emphasis:
Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load
Option to perform only the Overhead Press (adjusting load/reps for more or less challenge) and complete 1-3 more sets or progress with:
Push Press : 3-4 Sets : 6-8x : moderately challenging load
and / or
Push Jerk : 3-4 Sets : 3-5x : very challenging load
Combo: 3-5 Rounds
- Step Up : 12x alternating : loaded for more challenge
- Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m : or a mix
- Deep Squat : 30sec
- Front Hang to Foot Pinch : 1-5x/side or Front Hang Scap Pull : 5-8x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Front Rocking : 6x
- Knee Hand to Flexed Foot Kneel : 5x
- Cross Sit to Tall Split Kneel : 6x alternating foot position
- Side Bent Sit Rotational Reach : 6x/side
- Deep Kneel to Side Bent Sit : 8x alternating sides
Emphasis:
Option 1: Individual Sets : 2-3 Sets/skill : Reps as indicated : Rest 1-2min
Option 2: Perform a mix of skills in clusters of 3-8x, with brief rests as needed, for 1-2min : 2-5 Sets : Rest 1-2min
Figure Four Get Up : 3-5x/side : perform loaded for extra challenge
Side Bent Sit Get Up : 3-5x/side : perform loaded for extra challenge
Tripod Get Up : 3-5x/side
Cross Squat Get Up : 2-8x alternating position each time
Squat Get Up : 5-8x
Combo: 3-5 Rounds
- Shoulder Crawl : 5m
- Clean : 6x
- Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
- Single Hand Carry : 45sec/side : add balance for more challenge
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Cross Sit Forward Reach : 5x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand to Flexed Foot Kneel : 5x
Emphasis:
2-5 Sets/Skill : Reps as indicated : Rest 1min between sets, 2min between skills : option to perform a mix of listed skills with same sets/reps/rest
Forward Sprawl : 5-8x
or
Prone Power Get Up : 5-8x
or
Prone Get Up : 5-8x
Backward Sprawl – Neutral Spine Variation : 5-8x
or
Backward Sprawl From Kneel : 5-8x
Combo: 3-5 Rounds
- Hanging Front Foot Lift : 3-6x
- Inverted Crawl : 10m
- Deadlift : 6x
- Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
How to personalize your MovNat Training Sessions
When performing any of the MovNat Training Sessions you are encouraged to adapt the experience to meet your personal goals and current level of proficiency.
Feel free to insert these sessions into your week in any order or block that you wish. A simple routine would be every other day, allowing 48hrs recovery between sessions. You can also omit sections of the session and focus on only the warm up, emphasis, or combo. ANY movement is better than NO movement. :)
We use VIC (Volume, Intensity, and Complexity) to adapt or progress the skills making them either more approachable or to add an extra challenge.
V – Volume – More repetitions or more time moving.
I – Intensity – Add a load, move slower or faster.
C – Complexity – Add obstacles, change the surface you move on.
These are just a few examples. You are limited only by your imagination. As your MovNat abilities and understanding mature you will find more ways to challenge and stimulate the experience and make it just right for YOU!
Loving these MovNat Training Sessions?
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