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 November 8, 2021

Session 1

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 2

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


Open Practice : 20min : Rest as needed

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.

Front Swing Throw

Side Swing Throw

Push Press Throw

Overhead Throw

Backward Throw

Try some target practice!

Single Arm Throw – Large Object

Single Arm Throw – Small Object

Conditioning Extra:
Choose one above skills and perform: 2-3 Sets : 2min Continuous : Rest 2-3min

Combo: 3-5 Rounds

Session 3

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


Perform 2-4 Sets of each of the following skills according to your current skill level.


Tuck Swing : 5-10x : Rest 1-2min

Tap Swing : 5-10x : Rest 1-2min

Hang Knee Tuck : 5-10x : Rest 1-2min


Pull Up to Forearm Hang : 1-3x/side : Rest 2-3min

Forearm Pull Up : 5-8x : Rest 2-3min

Tuck Pop Up or Swing Pop Up : 3-5x : Rest 2-5min


Roll Up : 1-5x : Rest 2-5min

Power Up : 1-5x : Rest 2-5min

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