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MovNat Workouts:
Week of March 21, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Sideways Reach : 8x alternating
- Deep Kneel Reverse : 6x
- Bent Sit Upward Reach : 6x : hold 1 breath
- Sideways Step Over : 10x alternating
- Deep Squat Backward Reach : 6x alternating : hold 1 breath
Emphasis:
Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec
3-5 Sets : Rest 2-3min
Upward Jump or Step Up + Downward Jump : 6x : knee height or higher : target optional for downward jump
Option to place targets at a distance from the jumping surface and/or try these balance landings within the sets or for further skill practice either before or after.
Combo: 3-5 Rounds
-
- Inverted Crawl : 10m
- Forward Roll or Dive Roll : 1-3x/side or Rotational Rocking : 10sec/dir
- Pull Up : 6x or Pull Up to Elbow Hang : 6x alternating or Side Hang : as long as possible
- Push Press or Overhead Press : 8x
- Cross Squat Get Up or Side Bent Sit Get Up : 2-6x alternating position each time
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Deep Knee Bend to Kneel : 5x
- Side Bent Sit Reverse : 6x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Cross Sit Forward Reach : 5x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Base Build : 3x/side
Emphasis:
Option 1: Strict Sets
Balanced Walking Split Squat : 3-5 Sets : 2 x 3m forward/backward : loaded for more challenge
Balanced Side Shuffle : 3-5 Sets : 6m/dir : Rest 1min
and/or
Balanced Deep Knee Bend Side Shuffle : 3-5 Sets : 3m/dir : Rest 1min
Option 2: Complex : 3-5 Sets : complete all skills as one set : Rest 2-3min
Balanced Side Shuffle : 2x 3m/dir
Balanced Deep Knee Bend Side Shuffle : 3m/dir
Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Combo: 3-5 Rounds
-
- Tuck Swing or Hang Knee Tuck : 6-10x
- Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m
- Shoulder Crawl : 5m
- Clean : 6x
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 8x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Tripod Transition : 6x alternating
- Cross Sit Across Sideways Reach : 6x alternating
- Side Bent Sit Rotational Reach : 6x/side
- Prone Get Up : 5x
Emphasis:
Enjoy this Introduction to Vaulting tutorial prior to practice. If you are an experienced or advanced practitioner delay the loaded tripod vault until AFTER practicing the more challenging vaults.
Tripod Vault : 3 Sets : 5x/side : Rest 1-2min
Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video
Optional Balanced Tripod Transition elevated or ground level on a 2×4
Experienced practitioners:
Side Vault : open practice : rest as needed
Split Vault : open practice : rest as needed
Advanced practitioners:
Front Vault : open practice : rest as needed
Inverted Vault : open practice : rest as needed
Combo: 3-5 Rounds
-
- Lapping to Chest Carry : 1x
- Front Carry : 1-2min
- Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Pivot Reverse or Split Squat Pivot Reverse : 6x
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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