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MovNat Adaptive Practice Sessions: Week of July 5, 2021

Session 1

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


Balanced Foot Hand Crawl : 5-8 Sets : 5m : rest 1-2min : go forward AND backward for more challenge

Watch this tutorial that offers great tips, breakdowns, and options for beginners.

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.

Tip: If you are an Experienced or Advanced practitioner adjust volume (reps and sets) as necessary and conserve your energy for the higher complexity/intensity skills.


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

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


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

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

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


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


Option 1: Individual Sets : 2-3 Sets/skill : Reps as indicated : Rest 1-3min

Option 2: Perform a mix of skills in clusters of 3-8x, with brief rests as needed, for 1-2min : 2-5 Sets : Rest 1-2min

Side Bent Sit Get Up : 3-5x/side : perform loaded for extra challenge

Figure Four Get Up : 3-5x/side : perform loaded for extra challenge

Cross Squat Get Up : 2-8x alternating position each time

Squat Get Up : 5-8x

More advanced:

Single Leg Squat Get Up : 1-5x/side

Combo: 3-5 Rounds

*add balance context and other environmental use for more challenge

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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