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 July 25, 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
- Side Bent Sit Reverse : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Cross Sit Forward Reach : 5x
Emphasis:
Perform each skill separately or in sequence. Adjust distances as necessary.
3-5 Sets : Rest 1-2min
Inverted Crawl : 10m
Hip Thrust Crawl : 5m
Combo: 3-5 Rounds
- Side Swing : 10x
- Front Swing Throw: 8-12x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
- Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
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
- Forward Sprawl or Prone Get Up : 6x
- Foot Hand Crawl : 30sec
- Clean : 6x
- Single Hand Carry : heavy : 30-45sec/side
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 6x
- Prone Get Up : 5x
- Deep Kneel to Side Bent Sit : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Front Rocking : 6x
- Deep Knee Bend : 3 breaths
Emphasis:
Option 1: Open Practice : 20min : Cluster Sets of single or mixed skills : rest as needed : skills listed progress towards higher competency. Please move accordingly.
Option 2: as outlined
Foot Hand Crawl to Side Roll : 3 Sets : 5x/side : Rest 1min
Sit to Backward Roll : 3 Sets : 2-5x/side : Rest 1min
Prone Lying to Forward Roll : 3 Sets : 2-5x/side : Rest 1min
Progress to:
Backward Roll Get Up : 3 Sets : 2-5x/side : Rest 1min
Forward Roll : 3 Sets : 2-5x/side : Rest 1min
Progress to:
Dive Roll : 3 Sets : 5x/side : Rest 1-2min : over obstacles for more challenge
Check out this great MNOC coach tutorial and read this full article on MovNat.com
Combo: 3-5 Rounds
- Hanging Front Foot Lift : 5-8x
- Overhead Press : 8x
- Double Forward Jump : 5x or Leg Swing Jump : 4x/side
- Balance Tripod Transition : 3-5x/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 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
- MovNat Workouts: Week of June 20, 2022
- MovNat Workouts: Week of July 11, 2022
- MovNat Workouts: Week of July 18, 2022