Breaking Muscle 4-Week Strength & Conditioning MovNat Primer

Week 1

From: https://breakingmuscle.com/train/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-1

Week one is all about "context-free" locomotive drills, i.e. unloaded movements. Such movements do not need to adapt to complex environmental demands and can be performed on any flat surface, indoors or outdoors, anywhere.

You may follow the specific number of reps indicated, or you may solely focus on sensations instead and practice as long as the movement feels beneficial to you.

Week 1 Day 1

Stepping Over x 4: Perform dynamically, avoid counterbalancing with the upper body. Switch sides.
Stepping Under x 4: Perform dynamically, avoid rounding the back. Switch sides.
Lateral Figure Four Sitting Reverse x 4
Assisted Squat x 8: Hold at the bottom and bounce softly a few times before standing up.
Split Squat x 4: Keep front knee stable, switch sides.
Deep Knee Bend x 4: Maintain a tall posture.
Deep Knee Bend Stances x 4: Hold stance for about 10 seconds each time. Maintain a tall posture and stable ankles and knees.
Medium Kneeling to Tall Kneeling x 4
Deep Knee Bend to Tall Half-kneeling x 4: Switch sides.

Week 1 Day 2

Dynamic Stepping Over x 8: Perform dynamically, avoid counterbalancing with the upper body. Switch sides.
Dynamic Stepping Under x 8: Perform dynamically, avoid rounding the back. Switch sides.
Lateral Figure Four Sitting Reverse x 8
Assisted Squat x 16: Hold at the bottom and bounce softly a few times before standing up.
Split Squat x 8: Keep front knee stable, switch sides.
Deep Knee Bend x 8: Maintain a tall posture.
Deep Knee Bend Stances x 8: Hold stance for about 10 seconds each time. Maintain a tall posture and stable ankles and knees.
Medium Kneeling to Tall Kneeling x 8
Deep Knee Bend to Medium Half-kneeling x 8: Switch sides.

Week 1 Day 3

Slow and Controlled Stepping Over (alternate sides) x 10
Slow and Controlled Stepping Under (alternate sides) x 10
Lateral Figure Four Sitting Reverse x 10
Assisted Squat x 20
Split Squat (alternate side) x 10
Deep Knee Bend x 10
Deep Knee Bend Stances x 8 (hold for 20 seconds)
Deep Kneeling to Tall Kneeling x 10
Deep Knee Bend to Deep Half-kneeling (alternate side) x 10
Split Deep Knee Bend Reverse (alternate side) x 10

Week 1 Day 4

Stepping Over x 10: Perform in a slow and controlled manner. Switch sides.
Stepping Under x 10: Perform in a slow and controlled manner. Switch sides.
Lateral Figure Four Sitting Reverse x 12
Assisted Squat x 30: Hold at the bottom and bounce softly a few times before standing up.
Split Deep Knee Bend Reverse x 12
Deep Kneeling to Tall Kneeling x 12: Shift bodyweight backward as your knees go to the ground.
Deep Knee Bend to Deep Half-kneeling x 12: Switch sides.

Week 2

From: https://breakingmuscle.com/train/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-2

This week you are being introduced to "context-adaptive" locomotive drills, i.e. unloaded movements that must adapt to environmental demands.

Week 2 Day 1

Stepping Over Hurdle x 10: Perform dynamically, avoid counterbalancing with your arms. Switch sides.
Stepping Under Hurdle x 10: Perform dynamically, avoid rounding the back. Switch sides.
Lateral Figure Four Sitting to Tall Split Kneeling x 10: Switch sides
Deep Knee Bend to Tall Deep Knee Bend x 6: Perform while balancing. Avoid counterbalancing. Hold the tall stance 10 seconds each time.
Deep Squat x 20
Slow Split Squat x 10: Perform while balancing. Avoid counterbalancing. Switch sides.
Dynamic Split Squat x 10: As above.

Week 2 Day 2

Stepping Over Hurdle x 10: Perform dynamically, avoid counterbalancing with your arms. Switch sides.
Stepping Under Hurdle x 10: Perform dynamically, avoid rounding the back. Switch sides.
Lateral Figure Four Sitting to Tall Split Kneeling x 12
Deep Knee Bend to Tall Deep Knee Bend x 8: Perform while balancing. Avoid counterbalancing. Hold the tall stance 10 seconds each time.
Deep Squat to Tall Kneeling x 15
Dynamic Deep Knee Bend x 10: Perform while balancing. Avoid counterbalancing. Start standing and get back to a standing position.
Slow and Controlled Deep Knee Bend Stances x 10: Perform while balancing. Start standing, lower your body slowly, and hold the deep stance for 10 seconds.