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MovNat Workouts:
Week of July 11, 2022

Session 1

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

Emphasis: 

Option 1: Strict Sets : for more challenge perform a loaded carry using Front Carry, Single Hand Carry, or Shoulder Carry in some or all of your sets

Balanced Side Shuffle : 3-5 Sets : 6m/dir : Rest 1min

Balanced Deep Knee Bend Side Shuffle : 3-5 Sets : 3m/dir : Rest 1min

Pivot Reverse : 3-5 Sets : 8x : Rest 30sec

Split Squat Pivot Reverse : 3-5 Sets : 4-6x : Rest 45sec

Balanced Tripod Transition : 3-5 Sets : 3-6x/side : Rest 1-2min

Option 2: Complex : 3-5 Sets : complete all skills as one set : adjust reps as needed : Rest 2-3min : for more challenge perform a loaded carry using Front Carry, Single Hand Carry, or Shoulder Carry in some or all of your sets

Balanced Side Shuffle : 2x 3m/dir

Balanced Deep Knee Bend Side Shuffle : 3m/dir

Pivot Reverse : 8x : Rest 30sec

Split Squat Pivot Reverse : 4-6x : Rest 45sec

Balanced Tripod Transition : 3-6x/side

Combo: 3-5 Rounds

Session 2

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

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

Side Swing Throw : 3 Sets : 5x/dir : Rest 2min

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

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

Tripod Get Up : 3-5x/side

Side Bent Sit Get Up : 2-6x alternating position each time

Squat Get Up : 5-8x

Advanced Option:

Single Leg Squat Get Up : 2-5x/side

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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