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Let’s TRAIN Together. GO!
Choose from this week’s 3 training sessions below and get moving naturally!
The video above demonstrates SESSION #1 of this week’s MovNat Training Sessions.
All MovNat Training Sessions on this page are designed and filmed by MovNat Master Instructor, Stefano Tripney.
Check out Stefano’s new E-Course: Balance Foundations to improve your body awareness, control and confidence!
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Tripod Transition : 5x/side
- Deep Kneel to Side Bent Sit : 6x
- Cross Sit Forward Reach : 5x
- Deep Knee Bend : 3-5 Breaths
- Bent Sit to Tall Split Kneel : 6x alternating sides
Emphasis:
3-5 Sets/Skill : Rest 1-2min between skills
Cross Reverse : 6x : Rest 30sec
Pivot Reverse : 8x : Rest 30sec
Split Squat Pivot Reverse : 4-6x : Rest 45sec
Balanced Tripod Transition : 3-6x/side : Rest 1min
Combo: 3-5 Rounds
- Hanging Front Foot Lift : 3-8x
- Downward Jump : 6x
- Single Hand Carry or Balance Single Hand Carry : 30-45sec : switch hands often
- Push Pull Crawl or Foot Elbow Crawl : 10m
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Kneel Sideways Reach : 8x alternating
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
- Deep Kneel Reverse : 6x
Emphasis:
3-5 Sets/Skill : Rest 1-2min
Step Up : 6-8x/side : loaded using Front Carry, Single Hand Carry, or Shoulder Carry
Extended Step Up : 5-8x/side : bodyweight or loaded same as above
Combo: 3-5 Rounds
- Pull Up or Pull Up to Forearm Hang or Side Hang to Scap Pull : 5-8x
- Foot Hand Crawl : 10m
- Shoulder Crawl : 5m
- Rotational Rocking : 2 complete circles each direction
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Cross Sit to Tall Split Kneel : 6x alternating foot position
- Figure Four Sit to Deep Half Kneel : 5x/side
- Knee Hand to Flexed Foot Kneel : 5x
Emphasis:
2-5 Sets/Skill : Reps as indicated : Rest 1min between sets, 2min between skills : option to perform a mix of listed skills with same sets/reps/rest
Forward Sprawl : 5-8x
or
Prone Power Get Up : 5-8x
or
Prone Get Up : 5-8x
Backward Sprawl – Neutral Spine Variation : 5-8x
or
Backward Sprawl From Kneel : 5-8x
Combo: 3-5 Rounds
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Inverted Crawl : 10m
- Clean : 6x
- Run : 1-3min : option to run on spot or shadowbox or skip rope
How to personalize your MovNat Training Sessions
When performing any of the MovNat Training Sessions you are encouraged to adapt the experience to meet your personal goals and current level of proficiency.
Feel free to insert these sessions into your week in any order or block that you wish. A simple routine would be every other day, allowing 48hrs recovery between sessions. You can also omit sections of the session and focus on only the warm up, emphasis, or combo. ANY movement is better than NO movement. :)
We use VIC (Volume, Intensity, and Complexity) to adapt or progress the skills making them either more approachable or to add an extra challenge.
V – Volume – More repetitions or more time moving.
I – Intensity – Add a load, move slower or faster.
C – Complexity – Add obstacles, change the surface you move on.
These are just a few examples. You are limited only by your imagination. As your MovNat abilities and understanding mature you will find more ways to challenge and stimulate the experience and make it just right for YOU!
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