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MovNat Workouts:
Week of May 30, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Base Build : 3x/side
- Tripod Transition : 3x/side
- Deep Knee Bend to Kneel : 5x
- Cross Sit Forward Reach : 5x
- Sideways Step Over : 5x/side
Emphasis:
Perform the following skills in sequence. Adjust volume (distance) as necessary.
3-5 Sets : Rest 2-3min
Hip Thrust Crawl : 5m + Shoulder Crawl : 5m + Rotational Rocking : 10sec/direction
Combo: 3-5 Rounds
- Clean : 6x
- Front Carry : 1min
- Side Hang to Leg Hook or Side Hang Side Foot Lift : 2-5x/side or Side Swing : 10x
- Downward Jump : 5x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Kneel Sideways Reach : 8x alternating
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
- Deep Kneel Reverse : 6x
Emphasis:
Extended Step Up : 2 Sets : 8-10x/side : Rest 1min : bodyweight
Step Up : 3-4 Sets : 6-8x/side : Rest 2min : loaded using Front Carry, Single Hand Carry, or Shoulder Carry
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Side Swing : 6-10x or Side Swing Traverse : 2m/direction
- Push Pull Crawl or Foot Elbow Crawl : 10m
- Balanced Side Shuffle : 6m/dir and/or Balanced Deep Knee Bend Side Shuffle : 3m/dir
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 8x
- Tripod Transition : 5x/side
- Front Rocking : 8x
- Cross Sit Across Sideways Reach : 6x alternating
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Prone Get Up : 5x
Emphasis:
Choose your current skill level : 4-5 Sets : Rest 2-3min
Vertical Hand Press : 5-8x
Vertical Hand Press with Leg Lift : 4-8x alternating sides
or
Tripod Vault Reverse : 5-8x/side
Combo: 3-5 Rounds
- Walking Split Squat : 10m : loaded using Chest Carry for more challenge
- Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible
- Side Vault : 3-5x/side or Upward Jump : 6x
- Foot Hand Crawl : 10m
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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