MovNat Workouts: Week of December 13, 2021

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MovNat Workouts:
Week of December 13, 2021

Session 1

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

Side Roll : 5x/direction
Deep Kneel to Side Bent Sit : 6x
Cross Sit Forward Reach : 5x
Deep Knee Bend : 3-5 Breaths
Bent Sit to Tall Split Kneel : 6x alternating sides
Cross Sit to Tall Split Kneel : 6x alternating foot position

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

Forward Jump or Double Forward Jump : 5x
Pull Up or Pull Up to Forearm Hang or Side Hang to Scap Pull : 5-8x
Rotational Rocking : 2x full circle/direction
Inverted Crawl : 10m
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 Roll : 5x/direction
Deep Knee Bend to Flexed Foot Kneeling : 5x
Extended Half Kneel : 6x alternating sides – hold 1 breath
Figure Four Sit to Deep Half Kneel : 5x/side
Sideways Step Under : 10x alternating sides
Deep Squat Backward Reach : 6x alternating

Emphasis:

Split Squat : 3-4 Sets : 6-8x/side : heavy load : Rest 2min

Use either Front Carry or Shoulder Carry and be sure to switch sides often.

Combo: 3-5 Rounds

Single Hand Carry or Balance Single Hand Carry : 30-45sec : switch hands often
Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m : or a mix
Tuck Swing or Tap Swing : 5-10x or Side Hang : 80% max time
Cross Reverse : 6x : loaded carry for more challenge
Vertical Hand Press : 5-8x or Vertical Hand Press with Leg Lift : 4-8x alternating sides

Session 3

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

Base Build : 3x/side
Knee Hand Rocking : 8x
Cross Sit Forward Reach : 5x
Figure Four Sit to Deep Half Kneel : 5x/side
Side Bent Sit to Tall Split Kneel : 6x alternating sides
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

Hanging Front Foot Lift : 3-6x
Foot Hand Crawl : 10m
Clean : 6x
Shoulder Crawl : 5m
Side Vault or Tripod Vault : 3-5x/side or Tripod Get Up : 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

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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MovNat Workouts:
Week of December 13, 2021