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MovNat Workouts:
Week of September 26, 2022

Session 1

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


Work to develop your current progression. If a movement skill is too easy perform only a few repetitions then skip to the next one. Adjust volume to your level.

Side Hang : 3 Sets : As Long As Possible : Rest 1-2min

Side Hang Knee Tuck : 3 Sets : 8x : Rest 1min

Side Hang Knee to Bar : 3 Sets : 8x : Rest 1mi

Side Hang Foot Lift : 3 Sets : 2-8x alternating : Rest 1min

Side Hang Leg Hook : 3-4 Sets : 2-8x alternating : Rest 1-2min

Combo: 3-5 Rounds

Session 2

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


Tripod Vault : 3-5 Sets : 5x/side : Rest 1-2min

Optional Balanced Tripod Transition elevated or ground level on a 2×4

and/or progress to:

Side Vault : 3-5 Sets : 5x/side : Rest 1-2min


Front Vault : 3-5 Sets : 5x/side : Rest 1-2min


Inverted Vault : 3-5 Sets : 5x/side : Rest 1-2min : Watch this great tutorial here

Combo: 3-5 Rounds

Session 3

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


Option 1:

Perform each balance skill or drill individually : 3 Sets/Skill : Rest 1-2min : if time is an issue you may adjust sets/reps to your current level and/or skip to your currant ability.

Option 2:

Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 5-8 Sets : Rest 2-3min

Forward and Backward Counterbalance Drill : 5-8x

Sideways Counterbalance Drill : 5x/side

Pivot Reverse : 6x

Balanced Side Shuffle : 3m : 2x back and forth

Balanced Walking Split Squat : 3m forward/backward 

Balanced Tripod Transition : 2-5x/side

Balanced Deep Knee Bend Side Shuffle : 3m back and forth

Balanced Foot Hand Crawl : 3m forward/backward : great tutorial here 

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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