MovNat Workouts: Week of May 2, 2022

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MovNat Workouts:
Week of May 2, 2022

Session 1

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
Side Bent Sit Rotational Reach : 6x/side

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

Lapping to Chest Carry : 1x + Front Carry : 1-2min
Run : 1-3min : option to run on spot or shadowbox or skip rope
Tuck Swing or Hang Knee Tuck : 6-10x
Foot Elbow Crawl : 5-10m
Forward Step Under : 6x : loaded and/or balanced for more challenge

Session 2

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

Deep Knee Bend to Flexed Foot Kneeling : 5x
Figure Four Sit to Deep Half Kneel : 5x/side
Deep Kneel Reverse : 6x
Sideways Step Under : 8x alternating
Sideways Step Over : 8x 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.

Balance Landing

Split Balance Landing

Combo: 3-5 Rounds

Cross Squat Get Up or Side Bent Sit Get Up : 2-6x alternating position each time
Pull Up : or Jumping Pull Up : 5-8x
Single Hand Carry or Balance Single Hand Carry : 30-45sec : switch hands often
Inverted Crawl : 10m

Session 3

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

Knee Hand Rocking : 8x
Deep Kneel Sideways Reach : 8x alternating
Bent Sit Upward Reach : 6x : hold 1 breath
Tripod Transition : 3x/side
Cross Sit Forward Reach : 5x
Prone Get Up : 5x

Emphasis:

Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch.

Push Press Throw : 3 Sets : 6-8x : Rest 2min

Overhead Throw : 3 Sets : 6-8x : Rest 2min

Backward Throw : 3 Sets : 6-8x : Rest 2min

Combo: 3-5 Rounds

Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
Side Vault : 3-5x/side or Forward Jump : 5-8x
Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Forward Roll or Dive Roll : 1-3x/side or Rotational Rocking : 10sec/dir
Shoulder Crawl : 5m

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

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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MovNat Workouts:
Week of May 2, 2022