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MovNat Workouts:
Week of September 19, 2022

Session 1

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


Emphasis: 

Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load : explore this press while in various sitting, kneeling, and squatting positions

Option to perform only the Overhead Press (adjusting load/reps for more or less challenge) and complete 1-3 more sets or progress with:

Push Press : 3-4 Sets : 6-8x : moderately challenging load
and/or
Push Jerk : 3-4 Sets : 3-5x : very challenging load


Combo: 3-5 Rounds

Session 2

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

Session 3

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

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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