Sign up for our free MovNat Adaptive Practice Sessions newsletter and we’ll send you new MovNat workouts every week.
Our MovNat Adaptive Practice Sessions 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 Adaptive Practice Sessions: Week of June 1, 2020
Session 1
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light load
Progress with:
Push Press : 3-4 Sets : 6x : challenging load
or
Push Jerk : 3-4 Sets : 6x : challenging load
Combo: 3-5 Rounds
- Foot Elbow Crawl : 10m
- Tuck Swing : 6x
- Clean : 6x
- Rotational Rocking : 2 complete circles each direction
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Kneel Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat : 3-4 Sets : 8x : Rest 2min
Combo: 3-5 Rounds
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Forward Sprawl or Prone Power Get Up :3-6x : option to perform from knees
- Push Pull Crawl : 10m
- Pull Up : 6x or Pull Up Reach : 4x alternating sides each time or Side Hang : 80% max time
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Tripod Transition : 3x/side
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
Perform the get up followed by the crawls.
Tripod Get Up : 3-5x/side
Foot Hand Crawl : 5m forward/5m backward + Inverted Crawl : 5m
3-5 Sets : Rest 2min
Combo: 3-5 Rounds
- Hang Knee Tuck : 8x or Side Hang to Leg Hook : 4x alternating
- Deadlift : 6x
- Single Hand Carry : 30-45sec/side : add balance context for more challenge
- Pivot Reverse : 6x
Start Moving Naturally At Home
Our new 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.
Related Posts
- MovNat Adaptive Practice Sessions Workouts: Week of April 6, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of April 13, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of April 20, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of April 27, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of May 4, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of May 11, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of May 18, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of May 25, 2020