MovNat Workouts: Week of May 16, 2022

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MovNat Workouts:
Week of May 16, 2022

Session 1

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

Emphasis: 

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
and/or
Push Jerk : 3-4 Sets : 3-5x : very challenging load

Combo: 3-5 Rounds

Session 2

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

Emphasis: 

Option 1: Strict Sets : for more challenge perform a loaded carry using Front Carry, Single Hand Carry, or Shoulder Carry in some or all of your sets

Balanced Side Shuffle : 3-5 Sets : 6m/dir : Rest 1min

Balanced Deep Knee Bend Side Shuffle : 3-5 Sets : 3m/dir : Rest 1min

Pivot Reverse : 3-5 Sets : 8x : Rest 30sec

Split Squat Pivot Reverse : 3-5 Sets : 4-6x : Rest 45sec

Balanced Tripod Transition : 3-5 Sets : 3-6x/side : Rest 1-2min

Option 2: Complex : 3-5 Sets : complete all skills as one set : adjust reps as needed : Rest 2-3min : for more challenge perform a loaded carry using Front Carry, Single Hand Carry, or Shoulder Carry in some or all of your sets

Balanced Side Shuffle : 2x 3m/dir

Balanced Deep Knee Bend Side Shuffle : 3m/dir

Pivot Reverse : 8x

Split Squat Pivot Reverse : 4-6x

Balanced Tripod Transition : 3-6x/side

Combo: 3-5 Rounds

Session 3

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

Emphasis: 

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 

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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