Sign up for our free MovNat Adaptive Practice Sessions newsletter and we’ll send you new MovNat workouts every week.

Our workouts 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 Workouts:
Week of April 4, 2022

Session 1

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


Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min

Continue adding more load each set for 3-5 more sets : 5-8x : Rest 2-3min

Combo: 3-5 Rounds 

Session 2

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


Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load : explore this press while in various sitting, kneeling, and squatting positions

Option to perform only the Overhead Press (adjusting load/reps for more or less challenge) and complete 1-3 more sets or progress with:

Push Press : 3-4 Sets : 6-8x : moderately challenging load
Push Jerk : 3-4 Sets : 3-5x : very challenging load

Combo: 3-5 Rounds

Session 3

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


Option 1: Individual Sets : 2-3 Sets/skill : 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

Cross Squat Get Up : 6x : alternate foot position often

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

Related Posts