Let’s TRAIN Together. GO!
Choose from this week’s 3 training sessions below and get moving naturally!
The video above demonstrates SESSION #2 of this week’s MovNat Training Sessions.
All MovNat Training Sessions on this page are designed and filmed by MovNat Master Instructor, Stefano Tripney.
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Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Side Bent Sit Rotational Reach : 6x/side
- Deep Kneel Sideways Reach : 6x alternating
- Front Hang Scap Pull : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang to Scap Pull : 6x
Emphasis:
Open Practice : spend 20min practicing the following skills : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability
Side Hang Knee Tuck : 5-8x
and/or
Side Hang Front Foot Lift : 3-6x
Side Hang Side Foot Lift : 2-6x alternating
Side Hang to Leg Hook : 3-5x/side
and/or
Front Hang to Foot Pinch : 3-6x
Conditioning extra:
3-5 Rounds : Rest 1-2min
Side Swing : 6-10x
Combo: 3-5 Rounds
- Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
- Balance Tripod Transition : 3x/side
- Backward Roll Get Up : 2x/side or Rotational Rocking : 2x full circle/direction
- Forward Sprawl or Prone Get Up : 5x
- Step Up : 12x alternating : loaded for more challenge
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Kneel to Tall Kneel : 6x
- Extended Half Kneel : 6x alternating sides
- Deep Kneel Reverse : 6x
- Front Rocking : 6x
- Figure Four Sit to Deep Half Kneel : 8x alternating
Emphasis:
3-5 Sets : Rest 2-3min
Forward Jump : 5-8x
and/or
Double Forward Jump : 4-6x
Option to add landing targets for precision, various distances, or objects to jump over.
Combo: 3-5 Rounds
- Overhead Press or Push Press : 8x
- Pull Up : 6x or Side Hang to Scap Pull : 6x
- Inverted Crawl : 10m
- Foot Hand Crawl : 10m
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand Rocking : 8x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
2-3 Sets/Skill : Rest 2-3min
Vertical Hand Press : 5-8x
Vertical Hand Press with Leg Lift : 4-8x alternating sides
Tripod Vault Reverse : 4-8x alternating sides
Combo: 3-5 Rounds
- Downward Jump : 5x
- Backward Sprawl From Kneel : 6x or Backward Sprawl (Neutral Spine) or Backward Sprawl (Hips Extended) : 8x
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Backward Throw : 5-10x
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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