Sign up for our free MovNat Adaptive Practice Sessions newsletter and we’ll send you new MovNat workouts every week.

Our workouts will help you improve your movement skills, fitness, and mobility naturally and get fit for the real world, whether you’re a total beginner or experienced mover.

These emails are one of the many free resources we provide to help you follow a structured approach to Natural Movement Fitness.

Sign up today and we’ll send you our complete MovNat Beginner’s Guide!

Click here to get free MovNat workouts delivered weekly!

MovNat Workouts:
Week of November 1, 2021

Session 1

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


Start at your current skill level. Perform each movement skill individually

3-5 Sets/Skill : Rest 1-2min between sets, 2-3min between skills

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Backward Sprawl – Neutral Spine Variation : 5-8x

Backward Sprawl – Extended Hips Variation : 5-8x

or modify with:

Backward Sprawl From Kneel : 5-8x

Combo: 3-5 Rounds

Session 2

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


Option 1: Individual Sets : Complete all sets of each skill separately.

Deadlift : 3-4 Sets : 6-8x : Rest 2min

Inverted Crawl : 3-5 Sets : 10m : Rest 1min

Option 2: Paired Sets : Complete the first skill followed by the second skill with little to no rest in-between skills : 3-5 Sets : Rest 2-3min

Deadlift : 6-8x

Inverted Crawl : 10m

Combo: 3-5 Rounds

Session 3

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


Enjoy this Introduction to Vaulting tutorial prior to practice. If you are an experienced or advanced practitioner delay the loaded tripod vault until AFTER practicing the more challenging vaults.

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

Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video

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

Experienced practitioners:

Side Vault : open practice : rest as needed

Split Vault : open practice : rest as needed

Advanced practitioners:

Front Vault : open practice : rest as needed

Inverted Vault : open practice : rest as needed

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

Related Posts