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MovNat Workouts:
Week of June 20, 2022

Session 1

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


Clean : 3-4 Sets : 8x : Rest 2-3min

Combo: 3-5 Rounds

Session 2

Warm Up: 2 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

Session 3

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


Perform 2-4 Sets of each of the following skills according to your current skill level.


Tuck Swing : 5-10x : Rest 1-2min
Hang Knee Tuck : 5-10x : Rest 1-2min

Side Swing : 6-10x : Rest 1-2min


Warm up with skills from above : 10min

Pull Up to Forearm Hang : 1-3x/side : Rest 2-3min

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


Warm up with skills from above : 10min

Roll Up : 1-5x : Rest 2-5min
Power Up : 1-5x : Rest 2-5min

Combo: 3-5 Rounds 

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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