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MovNat Adaptive Practice Sessions: Week of January 18, 2021

Session 1

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


Deadlift : 3-4 Sets : 8-10x : Rest 2min

Combo: 3-5 Rounds 

Session 2

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


Crawl Conditioning : 2-4 Sets : Rest 1-2min : complete these skills in sequence

Foot Hand Crawl : 10m

Tripod Transition : 1-5x/side

Inverted Crawl : 10m

Watch this great MNOC coach tutorial on the Foot Hand Crawl

Combo: 3-5 Rounds

Session 3

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


Option 1: Perform 2-4 Sets of 3-4 of the following skills : Reps and Rest as indicated

Option 2: Open Practice : 20-30min : Perform a few reps (clusters) of any skill or combination of skills : Rest as needed

Side Hang : 10-30sec : rest 1-2min

Tuck Swing or Tap Swing : 5-8x : Rest 1-2min

Pull Up to Forearm Hang : 5-8x : Rest 1-2min

Forearm Pull Up : 5-8x : Rest 2-3min

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

Coaching Tip: If performing more than 4 skills, complete the Pop Up skills before the Pull Up skills.

More advanced practitioners may progress to:

Roll Up

Power Up

Combo: 3-5 Rounds 

Special Bonus Mobility Session: 20-30min

Go through the entire sequence or portions of the sequence as often as you’d like.

Instructions: Explore various laying, sitting, kneeling, and squatting positions and transitions. Use your hands where needed and pay attention to posture, breathing, and management of tension.

Make modifications or stop if you experience any discomfort in a given position. Do more or less repetitions of any transition depending on how it feels. Some areas will take longer than others to feel “natural” but in time your progress through dedicated practice will show.

Supine Lying – Diaphragmatic Breathing – 2min

Bent Sit – Diaphragmatic Breathing – 30sec

Side Bent Sit – Diaphragmatic Breathing – 30sec/side

Kneel – Diaphragmatic Breathing – 30sec

Flexed Foot Kneel – Diaphragmatic Breathing – 30sec

Watch Kneel and Flexed Foot Kneel – “How To” with Erwan

Deep Knee Bend – Diaphragmatic Breathing – 10sec

Figure Four Sit – Diaphragmatic Breathing – 10sec/side

Deep Half Kneel – Diaphragmatic Breathing – 10sec/side

Extended Half Kneel – Diaphragmatic Breathing – 20sec/side

Cross Sit – Diaphragmatic Breathing – 15sec/side

Deep Squat – Diaphragmatic Breathing – 30sec

Prone Lying – Diaphragmatic Breathing – 2-5min

Be sure to check out the new article “How To Start Building Your Mobility Practice” on and be on the lookout for the launch of our new MovNat Mobility program that will be available soon alongside our other amazing MovNat E-Courses.

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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