Sign up for our free MovNat Adaptive Practice Sessions newsletter and we’ll send you new MovNat workouts every week.
Our workouts will help you improve your movement skills, fitness, and mobility naturally and get fit for the real world, whether you’re a total beginner or experienced mover.
These emails are one of the many free resources we provide to help you follow a structured approach to Natural Movement Fitness.
Sign up today and we’ll send you our complete MovNat Beginner’s Guide!
Click here to get free MovNat workouts delivered weekly!
MovNat Workouts:
Week of June 20, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Kneel to Tall Kneel : 6x
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Cross Sit Forward Reach : 5x
- Bent Sit to Tall Split Kneel : 6x alternating sides
Emphasis:
Clean : 3-4 Sets : 8x : Rest 2-3min
Combo: 3-5 Rounds
- Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Pivot Reverse or Split Squat Pivot Reverse : 6x
- Shoulder Crawl : 5m
Session 2
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
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Sideways Reach : 8x alternating
- Knee Hand to Flexed Foot Kneel : 5x
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
- Side Vault : 3-5x/side or Forward Jump : 5-8x
- Single Hand Carry or Balance Single Hand Carry : 30-45sec : switch hands often
- Inverted Crawl : 10m
- Extended Step Up : 6x/side
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 8x
- Tripod Transition : 5x/side
- Deep Kneel Reverse : 6x
- Front Hang Scap Pull : 6x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Side Hang Scap Pull : 6x
Emphasis:
Perform 2-4 Sets of each of the following skills according to your current skill level.
Beginners:
Tuck Swing : 5-10x : Rest 1-2min
or
Hang Knee Tuck : 5-10x : Rest 1-2min
Side Swing : 6-10x : Rest 1-2min
Experienced:
Warm up with skills from above : 10min
Pull Up to Forearm Hang : 1-3x/side : Rest 2-3min
Forearm Pull Up : 5-8x : Rest 2-3min
or
Tuck Pop Up or Swing Pop Up : 3-5x : Rest 2-5min
Advanced:
Warm up with skills from above : 10min
Roll Up : 1-5x : Rest 2-5min
and/or
Power Up : 1-5x : Rest 2-5min
Combo: 3-5 Rounds
- Foot Elbow Crawl : 5-10m
- Figure Four Get Up or Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Cross Reverse : 6x : loaded carry for more challenge
- Split Sideways Jump : 4-8x alternating direction or Leg Swing Jump : 6x alternating side
- Side Swing Throw : 5x/side
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
Related Posts
- MovNat Workouts: Week of April 25, 2022
- MovNat Workouts: Week of May 2, 2022
- MovNat Workouts: Week of May 9, 2022
- MovNat Workouts: Week of May 16, 2022
- MovNat Workouts: Week of May 23, 2022
- MovNat Workouts: Week of May 30, 2022
- MovNat Workouts: Week of June 6, 2022
- MovNat Workouts: Week of June 13, 2022