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Beyond the Basics: 5 Intermediate Level MovNat Combo Workouts

Intermediate level MovNat Natural Movement Combo Workouts

So, you’ve already worked through our Beginner’s Guide to MovNat. You can balance on a 2×4 board, stick your landings, and crawl effortlessly. You’ve been there, done that. And now, you’re ready for more. Congratulations. You are entering into the Intermediate Level.

 

Below, you’ll find five intermediate level MovNat Combo Workouts that provide an accessible, yet challenging level of difficulty – with techniques and drills performed at a medium level of volume, intensity, and complexity.

Depending on your goals and training experience, you can perform these workouts 3-5 times per week. And you can cycle through all of them, or just focus on 2-3 of them per training cycle.

Not sure if you’re up for these yet? Check out our Beginner Level Performance Benchmarks to find out if you’re ready for Intermediate Level Training.leaf_divide

Intermediate MovNat Combo Workout #1

Instructions: This is a “free course” that is best performed in a natural environment with diverse terrain. Practice continuously for 20-40 minutes using the following course as a guide.

  • Balancing Run
  • Precision Stepping
  • Uphill Run
  • Downhill Run
  • Two Handed Side Vault
  • Stepping Under
  • One Handed Side Vault
  • Balancing Walk
  • Balancing Split Squat
  • Balancing Walk
  • Broad Jump to Precision Landing
  • Precision Stepping
  • Two Handed Side Vault
  • Shoulder Lift and Carry on Uneven Terrain
  • Stepping Over and Under

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Intermediate MovNat Combo Workout #2

Instructions: complete 3-5 rounds of the following:

  • Vertical Jump to a Narrow Landing Surface – 2 feet
  • Depth Jump – 3 feet
  • Balancing Run – 8 feet
  • Steep Inclined Foot Hand Crawl – 25 feet
  • Steep Declined Inverted Crawl – 25 feet
  • Leg Swing Jump to Precision Landing

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Intermediate MovNat Combo Workout #3

Instructions: complete 3-5 rounds of the following:

  • Stepping Under – 8x
  • Balancing Tripod Transition to Deep Knee Bend – 8x
  • Balancing Split Squat – 8x

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Intermediate MovNat Combo Workout #4

Instructions: complete 3 rounds of the following:

  • Front Traverse – 10 feet
  • Balancing Foot Hand Crawl – 25 feet
  • Stepping Over and Under – 8x
  • Two Handed Side Vault – 8x
  • Balancing Run – 50 feet

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Intermediate MovNat Combo Workout #5

Instructions: complete 3 rounds of the following:

  • Shoulder Crawl – 20 feet
  • Deep Squat to Lateral Half Kneeling – 8x
  • Elevated Extended Stepping – 8x
  • Depth Jump to Restricted Landing Surface – 4x
  • Dead Hang to Elbow Swing Up – 4x

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Want some help taking your movement to the next level?

If you’d like to learn more and deepen your movement practice, consider attending the MovNat Level 1 Certification. We hold events all around the world.

Most people know that they should be more physically active. Some even recognize the incredible value in a system like MovNat. But they struggle with actually implementing natural movement into their daily lives.

That’s why we work closely with people from all walks of life to help them move better, get healthier and stronger, and discover their true potential with natural movement fitness.

It’s also why we work extensively with health and fitness professionals who understand the value of this new paradigm and are eager to start implementing it with their clients.

So, if you’re ready to take your movement practice to the next level, this is your chance. Please join our community and check out an event near you soon.

Click Here to Learn More About the
MovNat Certification Program

 


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