# 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](https://www.youtube.com/watch?v=nctHWfU3Xog) x 4: Perform dynamically, avoid counterbalancing with the upper body. Switch sides.
* [Stepping Under](https://www.youtube.com/watch?v=CQaBgCKNDfE) x 4: Perform dynamically, avoid rounding the back. Switch sides.
* [Lateral Figure Four Sitting Reverse](https://www.youtube.com/watch?v=Gerhg_aqicc) x 4
* [Assisted Squat](https://www.youtube.com/watch?v=JA9AZAkCyl4) x 8: Hold at the bottom and bounce softly a few times before standing up.
* [Split Squat](https://www.youtube.com/watch?v=bozggybD4-U) x 4: Keep front knee stable, switch sides.
* [Deep Knee Bend](https://www.youtube.com/watch?v=W4LuS9rK0gU) x 4: Maintain a tall posture.
* [Deep Knee Bend Stances](https://www.youtube.com/watch?v=yCE6oWvvlDM) x 4: Hold stance for about 10 seconds each time.  Maintain a tall posture and stable ankles and knees.
* [Medium Kneeling to Tall Kneeling](https://www.youtube.com/watch?v=ekQgzNNhbe0) x 4
* [Deep Knee Bend to Tall Half-kneeling](https://www.youtube.com/watch?v=qsaqlStCi_M) x 4: Switch sides.

### Week 1 Day 2

* Dynamic [Stepping Over](https://www.youtube.com/watch?v=nctHWfU3Xog) x 8: Perform dynamically, avoid counterbalancing with the upper body. Switch sides.
* Dynamic [Stepping Under](https://www.youtube.com/watch?v=CQaBgCKNDfE) x 8: Perform dynamically, avoid rounding the back.  Switch sides.
* [Lateral Figure Four Sitting Reverse](https://www.youtube.com/watch?v=Gerhg_aqicc) x 8
* [Assisted Squat](https://www.youtube.com/watch?v=JA9AZAkCyl4) x 16: Hold at the bottom and bounce softly a few times before standing up.
* [Split Squat](https://www.youtube.com/watch?v=bozggybD4-U) x 8: Keep front knee stable, switch sides.
* [Deep Knee Bend](https://www.youtube.com/watch?v=W4LuS9rK0gU) x 8: Maintain a tall posture.
* [Deep Knee Bend Stances](https://www.youtube.com/watch?v=yCE6oWvvlDM) x 8: Hold stance for about 10 seconds each time.  Maintain a tall posture and stable ankles and knees.
* [Medium Kneeling to Tall Kneeling](https://www.youtube.com/watch?v=ekQgzNNhbe0) x 8
* [Deep Knee Bend to Medium Half-kneeling](https://www.youtube.com/watch?v=rdYjO9NNF4M) x 8: Switch sides.

### Week 1 Day 3

* Slow and Controlled [Stepping Over](https://www.youtube.com/watch?v=nctHWfU3Xog) (alternate sides) x 10
* Slow and Controlled [Stepping Under](https://www.youtube.com/watch?v=CQaBgCKNDfE) (alternate sides) x 10
* [Lateral Figure Four Sitting Reverse](https://www.youtube.com/watch?v=Gerhg_aqicc) x 10
* [Assisted Squat](https://www.youtube.com/watch?v=JA9AZAkCyl4) x 20
* [Split Squat](https://www.youtube.com/watch?v=bozggybD4-U) (alternate side) x 10
* [Deep Knee Bend](https://www.youtube.com/watch?v=W4LuS9rK0gU) x 10
* [Deep Knee Bend Stances](https://www.youtube.com/watch?v=yCE6oWvvlDM) x 8 (hold for 20 seconds)
* [Deep Kneeling to Tall Kneeling](https://www.youtube.com/watch?v=VwrMLe4BROY) x 10
* [Deep Knee Bend to Deep Half-kneeling](https://www.youtube.com/watch?v=8JbQitQN_rE) (alternate side) x 10
* [Split Deep Knee Bend Reverse](https://www.youtube.com/watch?v=R0WRud4A2f4) (alternate side) x 10


### Week 1 Day 4

* [Stepping Over](https://www.youtube.com/watch?v=nctHWfU3Xog) x 10: Perform in a slow and controlled manner. Switch sides.
* [Stepping Under](https://www.youtube.com/watch?v=CQaBgCKNDfE) x 10: Perform in a slow and controlled manner. Switch sides.
* [Lateral Figure Four Sitting Reverse](https://www.youtube.com/watch?v=Gerhg_aqicc) x 12
* [Assisted Squat](https://www.youtube.com/watch?v=JA9AZAkCyl4) x 30: Hold at the bottom and bounce softly a few times before standing up.
* [Split Deep Knee Bend Reverse](https://www.youtube.com/watch?v=R0WRud4A2f4) x 12
* [Deep Kneeling to Tall Kneeling](https://www.youtube.com/watch?v=VwrMLe4BROY) x 12: Shift bodyweight backward as your knees go to the ground.
* [Deep Knee Bend to Deep Half-kneeling](https://www.youtube.com/watch?v=8JbQitQN_rE) 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](https://www.youtube.com/watch?v=maRjrAzd0Bs) x 10: Perform dynamically, avoid counterbalancing with your arms. Switch sides.
* [Stepping Under Hurdle](https://www.youtube.com/watch?v=d2N66uJvNUA) x 10: Perform dynamically, avoid rounding the back. Switch sides.
* [Lateral Figure Four Sitting to Tall Split Kneeling](https://www.youtube.com/watch?v=CXubhoFUYRA) x 10: Switch sides
* [Deep Knee Bend to Tall Deep Knee Bend](https://www.youtube.com/watch?v=wfVz_XZWYDM) x 6: Perform while balancing. Avoid counterbalancing. Hold the tall stance 10 seconds each time.
* [Deep Squat](https://www.youtube.com/watch?v=6vRkhNYkDSE) x 20
* [Slow Split Squat](https://www.youtube.com/watch?v=8wB74xnPDCY) x 10: Perform while balancing. Avoid counterbalancing. Switch sides.
* [Dynamic Split Squat](https://www.youtube.com/watch?v=8wB74xnPDCY) x 10: As above.

### Week 2 Day 2

* [Stepping Over Hurdle](https://www.youtube.com/watch?v=maRjrAzd0Bs) x 10: Perform dynamically, avoid counterbalancing with your arms. Switch sides.
* [Stepping Under Hurdle](https://www.youtube.com/watch?v=d2N66uJvNUA) x 10: Perform dynamically, avoid rounding the back. Switch sides.
* [Lateral Figure Four Sitting to Tall Split Kneeling](https://www.youtube.com/watch?v=CXubhoFUYRA) x 12
* [Deep Knee Bend to Tall Deep Knee Bend](https://www.youtube.com/watch?v=wfVz_XZWYDM) x 8: Perform while balancing. Avoid counterbalancing. Hold the tall stance 10 seconds each time.
* [Deep Squat to Tall Kneeling](https://www.youtube.com/watch?v=MonfBz3jrVs) x 15
* [Dynamic Deep Knee Bend](https://www.youtube.com/watch?v=oq-yXCe006E) x 10: Perform while balancing. Avoid counterbalancing. Start standing and get back to a standing position.
* [Slow and Controlled Deep Knee Bend Stances](https://www.youtube.com/watch?v=4wIfOwcRQOA) x 10: Perform while balancing. Start standing, lower your body slowly, and hold the deep stance for 10 seconds.

### Week 2 Day 3

* [Stepping Over Hurdle](https://www.youtube.com/watch?v=maRjrAzd0Bs) x 10: Perform slowly, avoid counterbalancing with your arms. Switch sides.
* [Stepping Under Hurdle](https://www.youtube.com/watch?v=d2N66uJvNUA)  x 10: Perform slowly, avoid rounding the back. Switch sides.
* [Lateral Figure Four Sitting to Tall Split Kneeling](https://www.youtube.com/watch?v=CXubhoFUYRA) x 14: Switch sides.
* [Deep Squat to Medium Kneeling](https://www.youtube.com/watch?v=739Tti6ccDg) x 20
* [Deep Kneeling to Lateral Half-kneeling](https://www.youtube.com/watch?v=JLIt97_DIvs) x 20: Switch sides.
* [Deep Knee Bend to Tall Deep Knee Bend](https://www.youtube.com/watch?v=wfVz_XZWYDM) x 10: Perform while balancing. Avoid counterbalancing. Hold the tall stance 10 seconds each time.

### Week 2 Day 4

* [Stepping Over Hurdle](https://www.youtube.com/watch?v=maRjrAzd0Bs) x 10 : Perform slowly, avoid counterbalancing with your arms. Switch sides.
* [Stepping Under Hurdle](https://www.youtube.com/watch?v=d2N66uJvNUA) x 10: Perform slowly, avoid rounding the back. Switch sides.
* [Lateral Figure Four Sitting to Tall Split Kneeling](https://www.youtube.com/watch?v=CXubhoFUYRA) x 16: Switch sides.
* [Deep Squat to Deep Kneeling](https://www.youtube.com/watch?v=kec4zujbAw0) x 20
* [Deep Kneeling to Lateral Half-kneeling](https://www.youtube.com/watch?v=JLIt97_DIvs) x 20: Switch sides.
* [Deep Kneeling to Lateral Half-kneeling to Split Kneeling](https://www.youtube.com/watch?v=bdr5FiUe-jU) x 10: Switch sides.
* [Split Deep Knee Bend Reverse](https://www.youtube.com/watch?v=R0WRud4A2f4) x 12: Perform while balancing on a narrow surface.


## Week 3

From: https://breakingmuscle.com/train/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-3

> All moves are loaded.

### Week 3 Day 1

* [Stepping Over](https://www.youtube.com/watch?v=-LtNitEOfuQ) x 8
* [Stepping Under](https://www.youtube.com/watch?v=LgVUwNVIvTA) x 8
* [Lateral Figure Four Seated to Tall Split Kneeling](https://www.youtube.com/watch?v=n6O4hA6nqPk) (Alternate sides) x 8
* [Deep Knee Bend](https://www.youtube.com/watch?v=sapZp-eBBMk) x 8
* [Deep Knee Bend Stances](https://www.youtube.com/watch?v=onLzQmpgFHo) x 8 (Hold as long as you can.)
* [Split Squat](https://www.youtube.com/watch?v=BX5SrErysgA) (Alternate sides) x 8
* [Medium Kneeling to Tall Kneeling](https://www.youtube.com/watch?v=KZuj-mkgnYQ) x 8
* [Deep Knee Bend to Tall Half-kneeling](https://www.youtube.com/watch?v=-xFmwFDqtLw) (Alternate sides) x 8

### Week 3 Day 2

* [Stepping Over](https://www.youtube.com/watch?v=-LtNitEOfuQ) x 12
* [Stepping Under](https://www.youtube.com/watch?v=LgVUwNVIvTA) x 12
* [Lateral Figure Four Seated to Tall Split Kneeling](https://www.youtube.com/watch?v=n6O4hA6nqPk) (Alternate sides) x 12
* [Deep Knee Bend](https://www.youtube.com/watch?v=sapZp-eBBMk) x 12
* [Deep Knee Bend Stances](https://www.youtube.com/watch?v=onLzQmpgFHo) x 12 (Hold for 10 seconds)
* [Deep Squat](https://www.youtube.com/watch?v=6vRkhNYkDSE) x 12
* [Deep Squat to Medium Half-kneeling](https://www.youtube.com/watch?v=EkRbD922w7Q) (Alternate sides) x 12
* [Deep Squat to Tall Kneeling](https://www.youtube.com/watch?v=gz-h1hcZ8lk) x 12

### Week 3 Day 3

* [Deep Squat](https://www.youtube.com/watch?v=6vRkhNYkDSE) x 16
* [Deep Knee Bend to Tall Deep Knee Bend](https://www.youtube.com/watch?v=_0PqTvkyy_8) x 6 (Hold the tall stance for 10 seconds)
* [Deep Squat to Deep Half-kneeling](https://www.youtube.com/watch?v=Wwgzlt1oFwk) (Alternate sides) x 16
* [Deep Squat to Medium Kneeling](https://www.youtube.com/watch?v=QYYBx3aCNWo) x 16
* [Deep Kneeling to Lateral Half-kneeling](https://www.youtube.com/watch?v=MKxVEV30YMw) (Alternate side) x 16
* [Split Deep Knee Bend Reverse](https://www.youtube.com/watch?v=dFlfLpBgaV8) x 16

### Week 3 Day 4

* [Deep Squat](https://www.youtube.com/watch?v=6vRkhNYkDSE) x 20
* [Deep Knee Bend to Tall Deep Knee Bend](https://www.youtube.com/watch?v=_0PqTvkyy_8) x 8 (Hold the tall stance for 10 seconds)
* [Deep Squat to Deep Kneeling](https://www.youtube.com/watch?v=Xd_FwVE9PBU) x 20
* [Deep Kneeling to Lateral Half-kneeling](https://www.youtube.com/watch?v=MKxVEV30YMw) (Alternate sides) x 20
* [Deep Kneeling to Lateral Half-kneeling to Split Kneeling](https://www.youtube.com/watch?v=uvxMfpNqthA) (Alternate sides) x 20
* [Split Deep Knee Bend Reverse](https://www.youtube.com/watch?v=dFlfLpBgaV8) x 20

## Week 4

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

### Week 4 Day 1

https://www.youtube.com/watch?v=Iw7v06WRyNA

### Week 4 Day 2

https://www.youtube.com/watch?v=Ztw2tqEscQ4


### Week 4 Day 3

https://www.youtube.com/watch?v=Jmlntdy0EQQ

### Week 4 Day 4

https://www.youtube.com/watch?v=7oo_b8ENHBQ