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MovNat Workouts:
Week of December 20, 2021

Session 1

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

Emphasis: 

3-5 Sets/skill : Rest 2-3min : add balance or target landing for more challenge

Forward Jump : 5-8x
and/or
Double Forward Jump : 4-6x

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Front Hang to Foot Pinch : 3-5 Sets : 2-8x : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable vertical surface to assist in getting the feet to the horizontal surface of support

and/or/mix

Side Hang to Leg Hook : 3-5 Sets : 1-5x/side : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable vertical surface to assist in getting the feet to the horizontal surface of support

Watch this free tutorial 5 Steps For An Efficient Leg Hook

Options: Side Hang Scap Pull or Front Hang Scap Pull : 5-8x : hold last rep as long as possible : lift knees or feet for more challenge

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds 

Session 3

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

Emphasis:

Enjoy this Introduction to Vaulting tutorial prior to practice.

Tripod Vault : 3 Sets : 5x/side : Rest 1-2min

Split Vault : 3 Sets : 5x/side : Rest 1-2min

Side Vault : 3 Sets : 5x/side : Rest 1-2min

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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