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MovNat Workouts:
Week of February 21, 2022

Session 1

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

Emphasis:

Option 1: Open Practice : 20min : Cluster Sets of single or mixed skills : rest as needed : skills listed progress towards higher competency. Please move accordingly.

Option 2: as outlined

Foot Hand Crawl to Side Roll : 3 Sets : 5x/side : Rest 1min

Sit to Backward Roll : 3 Sets : 2-5x/side : Rest 1min

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : Rest 1min

Progress to:

Backward Roll Get Up : 3 Sets : 2-5x/side : Rest 1min

Forward Roll : 3 Sets : 2-5x/side : Rest 1min

Progress to:

Dive Roll : 3 Sets : 5x/side : Rest 1-2min : over obstacles for more challenge

Check out this great tutorial and read this full article on MovNat.com

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min

Balance Split Squat : 2-3 Sets : 3m forward/backward or 8-12 steps : Rest 2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Split Squat : 3 Sets : 6-8x/side : Rest 1-2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : you may touch your knees down for a brief rest only ONCE per round

Foot Hand Crawl

Foot Elbow Crawl

Push Pull Crawl

Low Foot Hand Crawl (advanced)

Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min

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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