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MovNat Workouts:
Week of March 14, 2022
Session 1
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 Power Get Up or Prone Get Up : 6x
- Split Sideways Jump : 6x alternating
- Tripod Vault or Balance Tripod Transition : 3-5x/side
- Rotational Rocking : 2x full circle/direction
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Kneel Sideways Reach : 6x alternating
- Deep Kneel Reverse : 6x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat : 3-4 Sets : 6-8x : Rest 2-3min
Squat Get Up : 2-3 Sets : 5-10x : Rest 1-2min
Combo: 3-5 Rounds
- Overhead Press : 8x
- Hip Thrust Crawl : 5m
- Sideways Step Over : 10x alternating
- Pull Up or Side Hang Scap Pull : 6x
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 6x
- Front Rocking : 8x
- Tripod Transition : 3x/side
- Cross Sit Forward Reach : 5x
- Bent Sit to Tall Split Kneel : 6x alternating sides
Emphasis:
Crawl Conditioning : 3-5 Sets : For time : Rest same amount of time as you crawled and adjust if needed : try to maintain only your hands and feet as your points of support
Foot Hand Crawl : 5m : *watch this great MNOC coach tutorial
then use the Tripod Transition to transition to:
Inverted Crawl : 5m
Repeat these two crawls back and forth, 5m each way, for time using the Tripod Transition to link the crawls : challenge yourself by going forwards and backwards in each crawl
Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min
Combo: 3-5 Rounds
- Front Swing Throw or Kettlebell Swing : 8x
- Balance Side Shuffle : or Balance Deep Knee Bend Side Shuffle : 30sec : carry a load for more challenge
- Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible
- Forward Step Under : 8x
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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