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MovNat Workouts:
Week of May 2, 2022

Session 1

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


2-5 Sets/Skill : Reps as indicated : Rest 1min between sets, 2min between skills : option to perform a mix of listed skills with same sets/reps/rest

Forward Sprawl : 5-8x
Prone Power Get Up : 5-8x
Prone Get Up : 5-8x

Backward Sprawl – Neutral Spine Variation : 5-8x
Backward Sprawl From Kneel : 5-8x

Combo: 3-5 Rounds

Session 2

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


Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec

3-5 Sets : Rest 2-3min

Upward Jump or Step Up + Downward Jump : 6x : knee height or higher : target optional for downward jump

Option to place targets at a distance from the jumping surface and/or try these balance landings within the sets or for further skill practice either before or after.

Balance Landing

Split Balance Landing

Combo: 3-5 Rounds

Session 3

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


Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch.

Push Press Throw : 3 Sets : 6-8x : Rest 2min

Overhead Throw : 3 Sets : 6-8x : Rest 2min

Backward Throw : 3 Sets : 6-8x : Rest 2min

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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