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MovNat Workouts:
Week of September 5, 2022

Session 1

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


Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch. 

Push Press Throw : 3 Sets : 6-8x : Rest 2min

Side Swing Throw : 3 Sets : 5x/dir : Rest 2min

Backward Throw : 3 Sets : 6-8x : Rest 2min

Combo: 3-5 Rounds

Session 2

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


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 Jump : 6-8x alternating sides

Split Sideways Jump : 6-12x alternating direction

Combo: 3-5 Rounds

Session 3

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


Choose your current skill level : 4-5 Sets : Rest 2-3min

Vertical Hand Press : 5-8x

Vertical Hand Press with Leg Lift : 4-8x alternating sides
Tripod Vault Reverse : 5-8x/side

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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