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MovNat Adaptive Practice Sessions: Week of January 25, 2021

Session 1

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


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

Squat Get Up : 2-3 Sets : 5-12x : perform loaded for extra challenge : Rest 1-3min

Combo: 3-5 Rounds 


Session 2

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


Option 1: Perform each balance skill or drill individually : 2-3 Sets/Skill : Rest 1-2min or as needed

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 : 20-30min : Rest as needed

Forward and Backward Counterbalance Drill : 5-8x

Sideways Counterbalance Drill : 5-8x/side

Pivot Reverse : 10x and/or Low Pivot Reverse : 6x

Balanced Tripod Transition : 2-5x/side

Balance Foot Hand Crawl : 3-6m

Combo: 3-5 Rounds

Session 3

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


Option 1: Individual Sets : 3-5 Sets : Reps as indicated : Rest 1-2min

Option 2: Perform a mix of skills in clusters of 3-8x, with brief rests as needed, for 1-2min : 2-5 Sets : Rest 1-2min

Figure Four Get Up : 3-5x/side : perform loaded for extra challenge

Side Bent Sit Get Up : 3-5x/side : perform loaded for extra challenge

For more advanced practitioners.

Strength Get Up : 3 Sets : 5x/side : Rest 3-5min

Single Leg Squat Get Up : 3 Sets : 1-3x/side : Rest 2-3min

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.

Move Better & Gain Freedom

Our upcoming e-course, MovNat Mobility, is a perfect resource for beginning your Natural Movement Fitness journey at home! If you want to restore your baseline abilities in a safe, progressive format and regenerate your body using practical, natural movements that enhance mobility, function, and physical capability, learn more at the link below.

Click here to learn more about
MovNat’s approach to Mobility

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