Sign up for our free MovNat Adaptive Practice Sessions newsletter and we’ll send you new MovNat workouts every week.

Our MovNat Adaptive Practice Sessions will help you improve your movement skills, fitness, and mobility naturally and get fit for the real world, whether you’re a total beginner or experienced mover.

These emails are one of the many free resources we provide to help you follow a structured approach to Natural Movement Fitness.

Sign up today and we’ll send you our complete MovNat Beginner’s Guide!

Click here to get free MovNat workouts delivered weekly!

MovNat Adaptive Practice Sessions: Week of April 26, 2021

Session 1

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


Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min

Continue adding more load each set for 2-4 more sets : 3-8x : Rest 2-3min

Combo: 3-5 Rounds 

Session 2

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


Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : try to only touch your knees or buttocks down for a brief rest only ONCE per round

Foot Hand Crawl : 5m : *watch this great MNOC coach tutorial

then use the Tripod Transition to transition to:

Inverted Crawl : 5m

Repeat these two crawls back and forth, 5m each way, for time using the Tripod Transition to switch between each crawl.

Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min

Combo: 3-5 Rounds

Session 3

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


Perform the get ups and follow immediately with the carry. Do one side, take a brief rest, then repeat on the other side.

3-5 Sets : Rest 2-3min

Strength Get Up : 3-5

Shoulder Carry : 1min

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

Related Posts