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MovNat Workouts:
Week of August 30, 2021

Session 1

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

Emphasis:

Start at your current skill level. Perform each movement skill individually

3-5 Sets/Skill : Rest 1-2min between sets, 2-3min between skills

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Backward Sprawl – Neutral Spine Variation : 5-8x

Backward Sprawl – Extended Hips Variation : 5-8x
or modify with:
Backward Sprawl From Kneel : 5-8x

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Side Hang to Leg Hook : 3-5 Sets : 1-5x/side : Rest 2-3min : beginners are encouraged to jump or use the feet to climb any usable vertical surface to assist in getting the feet to the horizontal surface of support

Watch this NEW free tutorial 5 Steps For An Efficient Leg Hook

and/or

Front Hang to Foot Pinch : 3-5 Sets : 2-8x : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable vertical surface to assist in getting the feet to the horizontal surface of support

Options: Side Hang Scap Pull or Front Hang Scap Pull : 5-8x : hold last rep as long as possible : lift knees or feet for more challenge

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/sid
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds 

Session 3

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

Emphasis: 

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

3-5 Sets : Rest 2-3min

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

Option to try these balance landings within the sets or for further skill practice either before or after.

Split Balance Landing

Balance Landing

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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