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MovNat For Mobility

8 Week Natural Movement Program For Better Mobility and Capability

If you want to improve your mobility by moving naturally, using practical skills that are actually helpful in real life (instead of just as a “warmup” to your workout) – and you want a complete program that will take you by the hand and show you exactly what to do each day – then you’ve come to the right place. Below, you’ll find a complete Natural Movement Fitness program with eight follow-along practice sessions to help you accomplish this goal.

While there are many ways to improve your mobility, we believe that Natural Movement provides some of the best results because it’s practical. These are all movements the human body is designed to perform. Yes, corrective exercises and the various “mobility drills” certainly have their place, but they pale in comparison to what Natural Movement training can provide as a whole. As a result from following this program, you’ll not only improve your mobility, but also your stability, strength, coordination, agility, and awareness (both body and environmental), among other things. Not to mention your skill in various movements that will translate to more real life capability and a higher quality of life – all from one short daily practice session.

This is a fun program that will also leave you feeling better than when you started every time you practice, and you should notice results after your very first session.

Before You Begin

  • If some of these movements are difficult, listen to your body and ease up if something doesn’t feel right.
  • A little bit of discomfort is okay, but pain is to be avoided. So, if you’re struggling with a particular movement, or if you have a pre-existing condition or a past injury, don’t push through the tension into pain or try to force anything.
  • If necessary, use some of the progressions that are provided in the videos to help you adjust the movements to your fitness level and body type.

The following practice sessions only last 10-15 minutes each. The routine serves well as a morning wakeup session, as part of a warmup before your workout, or as a way to wind down after a long day. But you can practice anytime you’d like to get moving and energized. For best results, practice at least 3 times a week.

MovNat For Mobility: Week 1

  1. Bent Sit with Horizon Scan — 5/side
  2. Rocking — 5
  3. Cross Sit with Horizon Scan — 5/side
  4. Cross Sit with Reaching — 5/side
  5. Side Bent Sit Reverse — 5/side
  6. Side Bent Sit Reverse with Reaching — 3/side
  7. Tripod Transition — 3/side
  8. Flexed Foot Knee Hand Rocking — 5
  9. Pointed Toes Knee Hand Rocking — 5
  10. Deep Kneeling — 5 breaths
  11. Deep Kneeling to Hip Hinge — 5
  12. Bent Sit to Deep Squat or Stand Up to Assisted Deep Squat
  13. Deep Squat Hold — 5 breaths
  14. Deep Squat — 6
  15. Dead Hang or Assisted Dead Hang — 5 breaths
  16. Breathing in Cross Sit — 5 breaths

MovNat For Mobility: Week 2

  1. Breathing in Cross Sit — 5 breaths
  2. Rocking — 5
  3. Supine Side Rolling — 2/side
  4. Wide Deep Kneeling to Side Bent Sit — 2/side
  5. Side Bent Sit Reverse — 1
  6. Cross Sit with Forward/Side Reach — 5 breaths per direction
  7. Bent Sit to Deep Squat — 1
  8. Deep Squat to Posted Bent Sit — 5 breaths
  9. Posted Bent Sit Hip Lift — 5 breaths
  10. Side Bent Sit to Forward Reach — 3 breaths/side
  11. Bent Sit to Tripod Transition to Flexed Foot Kneel
  12. Flexed Foot Kneel to Tall Kneeling
  13. Tall Kneeling to Tall Half Kneeling to Forward Reaching — 2 breaths/side
  14. Flexed Foot Kneel to Deep Knee Bend to Stand — 3
  15. Dead Hang — 5 breaths
  16. Side Swinging Dead Hang — 5/side
  17. Deep Knee Bend to Knee Hand to Deep Kneeling to Side Bent Sit
  18. Side Bent Sit Hip Opener — 3/side
  19. Breathing in Cross Sit — 5 breaths

MovNat For Mobility: Week 3

  1. Rocking — 5
  2. Bent Sit to Forward Reach — 1 breath
  3. Directional Rocking to Foot Touches — 5/side
  4. Side Rolling — 2/side
  5. Rocking to Side Bent Sit — 1/side
  6. Loaded Side Bent Sit to Forward Fold — 2 breaths/side
  7. Loaded Cross Sit to Loaded Forward Fold — 2 breaths
  8. Inverted Crawl (Posted Bent Sit) Hip Lifts — 3
  9. Tripod Transition to Deep Kneeling
  10. Deep Kneeling Hip Hinge with Backward Reach to Deep Kneeling Backward Lean with Forward Reach — 2
  11. Flexed Foot Kneeling Hold — 5 breaths
  12. Flexed Foot Kneeling Horizon Scan — 2/side
  13. Flexed Foot Kneeling to Deep Knee Bend
  14. Deep Knee Bend to Deep Squat
  15. Deep Squat to Bent Sit
  16. Rocking to Tripod Get Up — 2/side
  17. Dead Hang — 3 breaths
  18. Side Swinging Dead Hang — 5/side
  19. Bar Stretch Movement — 5
  20. Deep Knee Bend to Deep Kneeling
  21. Breathing in Deep Kneeling — 3

MovNat For Mobility: Week 4

  1. Wall Standing Position — 5 breaths
  2. Breathing in Cross Sit — 2 breaths
  3. Cross Sit with Horizon Scan — 3/side
  4. Cross Sit to Figure Four Kneeling (assisted) — 2/side
  5. Cross Sit to Figure Four Kneeling (unassisted or loaded) — 2/side
  6. Cross Sit to Figure Four Kneeling (unassisted, slow) — 1/side
  7. Rocking — 5
  8. Bent Sit with Horizon Scan — 2/side
  9. Rocking to Figure Four Get Up — 2/side
  10. Side Bent Sit Reverse with Rotational Reaching — 2/side
  11. Side Bent Sit to Long Forward Reaching — 1 breath/side
  12. Loaded Long Sit — 3 breaths
  13. Loaded Open Long Sit — 3 breaths
  14. Loaded Open Long Sit Pulsing — 1/direction
  15. Deep Squat — 5
  16. Deep Knee Bend — 2
  17. Dead Hang — 5 breaths
  18. Bar Stretch with Movement — 5
  19. Scapular Pulling — 2×3
  20. Breathing in Cross Sit — 5 breaths

MovNat For Mobility: Week 5

  1. Side Bent Sit — 3 breaths/side
  2. Cross Sit with Forward Reaching — 3 breaths
  3. Posted Bent Sit with Hip Lift — 1
  4. Rocking — 5
  5. Cross Sit with Cross Body Side Reaching — 2 breaths/side
  6. Cross Sit with Side Reaching — 2 breaths/side
  7. Cross Sit with Rotational Reaching — 2/side
  8. Long Sit with Forward/Backward Locomotion — 1m forward/back
  9. Open Sit with Forward/Backward Locomotion — 2x1m forward/back
  10. Bent Sit to Figure Four Kneeling — 2/side
  11. Side Bent Sit to Hip Hinge to Tall Split Kneeling — 2/side
  12. Side Bent Sit to Long Forward Reach — 2 breaths/side
  13. Side Rolling (slow) — 1/side
  14. Rocking to Tripod Get Up — 1
  15. Loaded Deep Squat (optional rotations) — 3
  16. Rocking to Side Bent Sit Get Up — 2/side
  17. Tripod Get Up — 1
  18. Forward Fold to Hands to Ground — 5
  19. Dead Hang — 5 breaths
  20. Side Swinging Dead Hang — 5/side
  21. Scapular Pulling — 3
  22. Wall Standing Position — 3 breaths
  23. Wall Reaching — 5 breaths
  24. Bar Stretch with Movement — 3 breaths
  25. Rocking (or Directional Rocking) — 4
  26. Breathing in Cross Sit — 5 breaths

MovNat For Mobility: Week 6

  1. Breathing in Cross Sit — 5 breaths
  2. Resisted Breathing — 5 breaths
  3. Side Bent Sit Reverses — 5/side
  4. Side Bent Sit to Low Rotational Reach (hold) — 5 breaths/side
  5. Cross Sit to Side Bent Sit to Tall Split Kneeling to Figure Four Kneeling — 1/side
  6. Tripod Transition to Flexed Foot Kneel
  7. Flexed Foot Kneeling to Horizon Scan — 3/side
  8. Flexed Foot Kneeling to Deep Knee Bend — 5
  9. Side Swinging Dead Hang — 5/side
  10. Bar Stretch with Movement — 5 breaths
  11. Scapular Pulling with Knee Tuck — 2
  12. Front Hang — 2 breaths/side
  13. Breathing in Deep Squat — 1 minute

MovNat For Mobility: Week 7

  1. Breathing in Cross Sit — 3 breaths
  2. Bent Sit — 3 breaths
  3. Tripod Transition — 3/side
  4. Forward/Backward Scoot — 2/direction
  5. Forward/Backward Long Sit Locomotion — 2/direction
  6. Forward/Backward Open Sit Locomotion — 2/direction
  7. Side Bent Sit to Split Tall Kneeling Transition — 3/side
  8. Breathing in Open Long Sit — 3 breaths
  9. Open Long Sit Side Reaching — 2 breaths/side
  10. Deep Squat to Stand — 1
  11. Side Stepping Over — 2/side
  12. Side Stepping Under — 2/side
  13. Breathing in Wall Standing Position — 3 breaths
  14. Breathing in Wall Standing with Overhead Reach — 5 breaths
  15. Dead Side Hang — 3 breaths
  16. Side Swinging Dead Hang — 5/side
  17. Front Hang — 2 breaths/side
  18. Deep Squat to Flexed Foot Kneeling — 1
  19. Flexed Foot Kneeling with Flexing and Reaching — 10 breaths
  20. Open Long Sit to Half Deep Squat Transition — 2/side
  21. Breathing in Cross Sit — 3 breaths

MovNat For Mobility: Week 8

  1. Deep Kneeling — 3 breaths
  2. Deep Kneeling Left/Right Looking — 2/side
  3. Deep Kneeling Reaching — 3/side
  4. Deep Kneeling Hip Hinge to Reaching — 1/forward, left, right
  5. Deep Kneeling Hip Shift to Side Reaching — 1 breath/side
  6. Deep Kneeling Cross-body Reaching — 1 breath/side
  7. Deep Kneeling Backward Fold — 5 breaths
  8. Deep Kneeling Backward Fold Reaching — 1 breath/side
  9. Flexed Foot Kneeling to Deep Hip Hinge — 1 up and back down
  10. Knee Hand Scapular Push-up — 2
  11. Knee Hand Looking — 2/direction
  12. Flexed Foot Kneeling to Deep Knee Bend to Stand — 1 up and back down
  13. Deep Kneeling Hip Hinge Backward Reach — 1 breath/side
  14. Side Bent Sit Horizon Scan — 1/direction
  15. Side Bent Sit Forward Fold — 3 breaths/side
  16. Side Bent Sit Backward Reach — 1 breath/side
  17. Open Sit — 3 breaths
  18. Inverted Crawl Elevation — 1 breath
  19. Inverted Crawl Elevation to Overhead Reach — 2 breaths/side
  20. Cross Sit — 2 breaths
  21. Side Stepping Over to Side Stepping Under — 1 of each/side
  22. Forward Stepping Over — 2 (alternate lead leg)
  23. Side Swinging Dead Hang — 5/side
  24. Front Hang Scapular Pull — 5/side

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Closing Thoughts

If you follow this program, you’ll be amazed with the results you can achieve in only a matter of weeks. Making this kind of practice a habit will go a long way toward improving your mobility, fitness, movement competency, and quality of life.

Now, if you’d like to learn more and deepen your natural movement practice, consider attending the MovNat Level 1 Certification or a MovNat Workshop. We hold events all around the world. Or, find a MovNat Certified Trainer or Gym in your area. We also offer MovNat Online Coaching as an alternative to live instruction.

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

Note: This 8-week series was originally filmed by our Performance Director, Danny Clark, for the Whole Life Challenge.

 


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  1. I’ve been working on mobility for this stiff body of mine for some time, and I’m constantly seeking the holy grail for unlocking mobility. I know there’s no quick fix, but this program is giving me a glimmer of hope. I look forward to continuing and discovering. Thanks for sharing!

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