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MovNat Workouts:
Week of August 1, 2022

Session 1

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

Emphasis: 

Option 1: Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20min : Rest as needed : do on normal surface if unable to balance

Option 2: Perform each balance skill or drill individually : 3-5 Sets/Skill : Rest 1-2min : do on normal surface if unable to balance

Balanced Foot Hand Crawl : forward/backward : 3-6m : Rest 2min

Balanced Tripod Transition : 2-5x/side

Balanced Side Shuffle : 6m/dir
and/or
Balanced Deep Knee Bend Side Shuffle : 3m/dir

Watch this tutorial that offers great tips, breakdowns, and options for beginners.

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min

Split Squat : 3-4 Sets : 6-8x/side : Rest 1-2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Balance Split Squat : 2-3 Sets : 3m forward/backward or 8-12 steps : Rest 2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Jumping Pull Up : 2-3 Sets : 5-8x : Rest 2min

Pull Up : 2-3 Sets : 5-8x : Rest 2min

Pull Up to Forearm Hang : 1-2 Sets : 1-3x/side : progress to next section for progression.

Pull Up Reach : 1-3 Sets : 4-6x alternating : rest 2min

If you are unable to perform the pull ups or the listed progressions, perform:

Side Hang to Scap Pull : 3-4 Sets : 6-12x : Rest 2min

Side Hang : 3-6 Sets : as long as you can   Rest 2x longer than your hang time

Combo: 3 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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