Let’s TRAIN Together. GO!
Choose from this week’s 3 training sessions below and get moving naturally!
The video above demonstrates SESSION #3 of this week’s MovNat Training Sessions
Train with Stefano!
Learn IN PERSON with MovNat Expert Trainer & Team Instructor, Stefano Tripney – the creator and demonstrator of the MovNat Training Sessions.
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Kneel Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat Get Up : 2-3 Sets : 5-12x : Rest 1-2min
and/or
Single Leg Squat Get Up : 2-3 Sets : 1-5x/side : Rest 2-3min
Squat : 3-4 Sets : 6-8x : Rest 2-3min
Combo: 3-5 Rounds
- Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
- Push Pull Crawl : 10m
- Lapping to Chest Carry or Clean : 6x
- Forward Roll : 1-3x/side or Rotational Rocking : 10sec/dir
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Knee Hand Rocking : 8x
- Side Bent Sit Rotational Reach : 6x/side
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang to Scap Pull : 6x
Emphasis:
Jumping Pull Up : 2-3 Sets : 5-8x : Rest 2min
Pull Up : 2-3 Sets : 5-8x : Rest 2min
Pull Up to Forearm Hang : 1-2 Sets : 1-3x/side : progress to next section for progression.
Pull Up Reach : 1-3 Sets : 4-6x alternating : rest 2min
If you are unable to perform the pull ups or the listed progressions, perform:
Side Hang to Scap Pull : 3-4 Sets : 6-12x : Rest 2min
Side Hang : 3-6 Sets : as long as you can ; Rest 2x longer than your hang time
Combo: 3-5 Rounds
- Foot Hand Crawl : 10m
- Inverted Crawl : 10m
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Balance Tripod Transition : 3x/side
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Kneel to Tall Kneel : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Reverse : 6x
- Tripod Transition : 3x/side
- Front Rocking : 8x
- Side Bent Sit Reverse : 6x
Emphasis:
Option 1: Spend 15-20min practicing the following jumps as mixed clusters of 3-8x 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: 2-3 Sets/skill : Rest 2-3min
Add landing targets for precision, various distances, objects to jump over, onto, or off of.
Leg Swing Jump : 6-12x alternating sides
Split Sideways Jump : 6-12x alternating direction
Forward Jump : 5-8x
Double Forward Jump : 4-6x
Combo: 3-5 Rounds
- Forward Step Under : 6x : loaded and/or balanced for more challenge
- Foot Elbow Crawl : 10m
- Sideways Step Over : 5x/side : loaded and/or balanced for more challenge
- Front Swing Throw: 8x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
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!
Loving these MovNat Training Sessions?
Check out our extensive E-Course library or join us at a LIVE event near you!
