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MovNat Workouts:
Week of March 7, 2022
Session 1
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 8x
- Tripod Transition : 5x/side
- Front Rocking : 8x
- Cross Sit Across Sideways Reach : 6x alternating
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- 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
- Squat Get Up : 6-8x or Single Leg Squat Get Up : 2-5x/side
- Shoulder Crawl : 5m
- Push Pull Crawl or Foot Elbow Crawl : 10m
- Pivot Reverse or Split Squat Pivot Reverse : 6x : loaded for more challenge
- Single Hand Carry or Balance Single Hand Carry : 30-45sec : switch hands often
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Deep Kneel Sideways Reach : 6x alternating
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Cross Sit Forward Reach : 5x
- Bent Sit to Tall Split Kneel : 6x alternating sides
Emphasis:
Clean : 3-4 Sets : 8x : Rest 2-3min
Combo: 3-5 Rounds
- Prone Get Up : 6x
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Side Vault : 3-5x/side or Upward Jump : 6x
- Hanging Knee Tuck or Hanging Front Foot Lift : 5-8x
- Run : 1-3min : option to run on spot or shadowbox or skip rope
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Base Build : 3x/side
- Cross Sit to Tall Split Kneel : 6x alternating foot position
- Kneel to Tall Kneel : 6x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel Reverse : 6x
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
- Pull Up : or Jumping Pull Up : 5-8x
- Foot Hand Crawl : 10m or Balanced Foot Hand Crawl : 5m
- Deadlift : 6x
- Inverted Crawl : 10m
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
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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