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MovNat Workouts:
Week of August 23, 2021

Session 1

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


Perform each skill separately or in sequence. Adjust distances as necessary.

3-5 Sets : Rest 1-2min

Inverted Crawl : 10m

Hip Thrust Crawl : 5m

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. Sets, reps, and rest as indicated.

Option 2: Perform in sequences of any skill for listed or adjusted 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

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

Balanced Walking Split Squat : 3 Sets : 3m forward/backward : loaded for more challenge

Balanced Side Shuffle : 2 Sets : 6m/dir : Rest 1min
Balanced Deep Knee Bend Side Shuffle : 2 Sets : 3m/dir : Rest 1min

Cross Reverse : 2 Sets : 6x : Rest 30sec : loaded carry for more challenge

Pivot Reverse : 2 Sets : 4-10x : Rest 1min
Split Squat Pivot Reverse : 2 Sets : 4-10x : Rest 1min

Combo: 3-5 Rounds

Session 3

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


Perform the get ups and follow immediately with the carry. Do one side, take a brief rest, then repeat on the other side.

3-5 Sets : Rest 2-3min

Strength Get Up : 3-5x

Shoulder Carry : 1-2min : add balance context, uneven terrain, or stairs for more challenge

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

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