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 May 3, 2021

Session 1

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


Option 1: Spend 15-20min practicing the following jumps as mixed clusters of 3-6x of singular or mixed skills, or in a series utilizing various skills : Rest as needed. Focus on precision and soft landings. Reps are only suggestions.

Option 2: 2-5 Sets/skill : Rest 1-3min

Add landing targets for precision, balance landing surfaces, various distances, objects to jump over, onto, or off of.

Upward Jump : 5-8x

Forward Jump : 5-8x

Double Forward Jump : 4-6x

Combo: 3-5 Rounds

Session 2

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


Perform 2-4 Sets of each of the following skills. Reps and sets as indicated.


Tuck Swing or Tap Swing : 5-8x : Rest 1-2min

Side Hang : 10-30sec : rest 1-2min


Tuck Pop Up or Swing Pop Up : 5-8x : Rest 2-3min

Forearm Pull Up : 5-8x : Rest 2-3min

Pull Up to Forearm Hang : 5-8x : Rest 1-2min


Roll Up : 1-5x : Rest 2-3min

Power Up : 1-5x : Rest 2-3min

Combo: 3-5 Rounds 

Session 3

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


Open Practice : 20min : Rest as needed

Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch.

Side Swing Throw

Overhead Throw

Backward Throw

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