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MovNat Workouts:
Week of March 28, 2022

Session 1

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 2

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

Emphasis:

Side Hang to Leg Hook : 3-5 Sets : 1-5x/side : Rest 2-3min : beginners are encouraged to jump or use the feet to climb any usable surface to assist in getting the feet to the horizontal surface of support *Watch this free tutorial 5 Steps For An Efficient Leg Hook

and/or/mix

Front Hang to Foot Pinch : 3-5 Sets : 2-8x : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable surface to assist in getting the feet to the horizontal surface of support

Options: Side Hang Scap Pull or Front Hang Scap Pull : 3-5 Sets : 5-8x : hold last rep as long as possible : lift knees or feet for more challenge

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds 

Session 3

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 MNOC coach tutorial and read this full article on MovNat.com

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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