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MovNat Workouts:
Week of May 23, 2022

Session 1

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

Emphasis: 

Option 1: Spend 15-20min practicing the following jumps as mixed clusters of 3-8x of singular or mixed skills, or in a series utilizing various skills : Rest as needed. Focus on precision and soft landings. Reps are only suggestions.

Option 2: 2-3 Sets/skill : Rest 2-3min

Add landing targets for precision, various distances, objects to jump over, onto, or off of.

Leg Swing Jump : 6-12x alternating sides

Split Jump : 6-8x alternating sides

Split Sideways Jump : 6-12x alternating direction

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 : 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

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

Watch this free tutorial 5 Steps For An Efficient Leg Hook

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: Individual Sets : 2-3 Sets/skill : Reps as indicated : Rest 1-2min

Option 2: Perform a mix of skills for 45sec, for 1-2min : 2-5 Sets

Prone Get Up or Prone Power Get Up : 5-8x

Tripod Get Up : 3-5x/side

Squat Get Up : 5-8x

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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