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MovNat Workouts:
Week of January 24, 2022

Session 1

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis: 

3-5 Sets/Skill : Rest 1-2min between skills

Cross Reverse : 6x : Rest 30sec

Pivot Reverse : 8x : Rest 30sec

Split Squat Pivot Reverse : 4-6x : Rest 45sec

Balanced Tripod Transition : 3-6x/side : Rest 1min

Combo: 3-5 Rounds

Session 2

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis:

3-5 Sets/Skill : Rest 1-2min

Step Up : 6-8x/side : loaded using Front Carry, Single Hand Carry, or Shoulder Carry

Extended Step Up : 5-8x/side : bodyweight or loaded same as above

Combo: 3-5 Rounds 

Session 3

Warm Up: 2 Rounds : Hold Position for 1-2 Breaths

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

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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