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MovNat Workouts:
Week of January 17, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Kneel Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat : 3-4 Sets : 8x : Rest 2-3min
Forward Jump : 3-4 Sets : 6x : Rest 2-3min : add balance or target landing for precision
Combo: 3-5 Rounds
- Foot Hand Crawl : 10m or Balanced Foot Hand Crawl : 5m
- Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
- Hip Thrust Crawl : 5m
- Overhead Press : 8x
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand Rocking : 8x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
Choose your current skill level : 4-5 Sets : Rest 2-3min
Vertical Hand Press : 5-8x
Vertical Hand Press with Leg Lift : 4-8x alternating sides
Tripod Vault Reverse : 5-8x/side
Combo: 3-5 Rounds
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Step Up : 12x alternating : loaded for more challenge
- Push Pull Crawl or Foot Elbow Crawl : 10m
- Forward Step Under : 6x : loaded and/or balanced for more challenge
- Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Front Hang Scap Pull : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang to Scap Pull : 6x
Emphasis:
Open Practice : spend 20min practicing the following skills : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability
Side Hang Knee Tuck : 5-8x
and/or
Side Hang Front Foot Lift : 3-6x
Side Hang Side Foot Lift : 2-6x alternating
Side Hang to Leg Hook : 3-5x/side
and/or
Front Hang to Foot Pinch : 3-6x
Conditioning extra:
3-5 Rounds : Rest 1-2min
Side Swing : 6-10x
Combo: 3-5 Rounds
- Prone Get Up : 6x
- Deadlift : 6x
- Inverted Crawl : 10m
- Side Vault or Tripod Vault : 3-5x/side or Tripod Get Up : 3-5x/side
Start Moving Naturally At Home
Our e-course, MovNat Level 1 Fundamentals, is a perfect resource for beginning your Natural Movement Fitness journey at home! If you want to build your movement and fitness from the ground up and regenerate your body using practical, natural movements that enhance fitness, function, and physical capability, learn more at the link below.
Click here to learn more about
MovNat Level 1 Fundamentals
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