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MovNat Workouts:
Week of March 14, 2022

Session 1

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


Open Practice : spend 20min practicing the following skills : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability

Side Hang Knee Tuck : 5-8x
Side Hang Front Foot Lift : 3-6x

Side Hang Side Foot Lift : 2-6x alternating

Side Hang to Leg Hook : 3-5x/side
Front Hang to Foot Pinch : 3-6x

Conditioning extra:

3-5 Rounds : Rest 1-2min

Side Swing : 6-10x

Combo: 3-5 Rounds

Session 2

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 : 5-10x : Rest 1-2min

Combo: 3-5 Rounds 

Session 3

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


Crawl Conditioning : 3-5 Sets : For time : Rest same amount of time as you crawled and adjust if needed : try to maintain only your hands and feet as your points of support

Foot Hand Crawl : 5m : *watch this great MNOC coach tutorial

then use the Tripod Transition to transition to:

Inverted Crawl : 5m

Repeat these two crawls back and forth, 5m each way, for time using the Tripod Transition to link the crawls : challenge yourself by going forwards and backwards in each crawl

Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min

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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