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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


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 

Session 2

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


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 

Session 3

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


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


Prone Power Get Up : 5-8x


Prone Get Up : 5-8x

Backward Sprawl – Neutral Spine Variation : 5-8x


Backward Sprawl From Kneel : 5-8x

Combo: 3-5 Rounds

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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