Check out last week's video for the warm up segment for this session: https://youtu.be/DLgvy4SLmtk Natural Movement Emphasis: 3 sets for each exercises with 1 minute break between sets. 1. Foot Hand Crawl to Side Roll : 5x/side 2. a) Sit to Backward Roll: 2-5x/side 2. b) optional progression: Backward Roll Get Up: 2-5x/side 3. a) Prone Lying to Forward Roll: 2-5x/side 3. b) optional progression 1: Forward Roll from Standing: 2-5x/side 3. c) optional progression 2: Dive Roll: 5x/side This is the emphasis segment for a rolling-focused MovNat Adaptive Practice Session (MAPS) that Stefano (MAPS Director & Master Trainer) and I collaborated on for last week's MAPS newsletter. MAPS is a free email newsletter sent out by MovNat HQ every week that includes 3 workout sessions that you can do from home. Be sure to visit http://MovNat.com to sign up if you aren't already subscribed. Check http://NaturalMobility.net to sign up for Natural Mobility's email newsletter. Music by http://TeskBeats.com

Natural Movement Warm Up: 2-3 Rounds Prone Get Up : 5x Lying Side Roll : 6x/direction Deep Kneeling to Side Bent Sit : 6x Figure Four Sit to Deep Half Kneel : 5x/side Front Rocking : 6x Deep Knee Bend : 3 slow breaths This is the warm up for a rolling-focused MovNat Adaptive Practice Session (MAPS) that Stefano (MAPS Director & Master Trainer) and I collaborated on for this week's MAPS newsletter. MAPS is a free email newsletter sent out by MovNat HQ every week that includes 3 workout sessions that you can do from home. Be sure to visit http://MovNat.com to sign up if you aren't already subscribed. Check http://NaturalMobility.net to sign up for Natural Mobility's email newsletter. Music by http://TeskBeats.com

In this video we break down this ground movement challenge into a few progressional drills. sign up for the Natural Mobility Newsletter at: http://NaturalMobility.net music by: http://TeskBeats.com

There are so many incredible benefits to hopping or bounding. There has been a lot of research into this regarding the use of rebounders (mini trampolines) as a way to improve circulation, stimulate all cells in the body, actually stimulate the creation of new lymph cells, and so much more. You can find so much information about this by searching for benefits of a rebounder. You don't need a trampoline to benefit from these effects. Hopping on flat ground is a great way to reap these benefits and opens the door to lots of fun variations. This kind of hopping is great for developing the ability to be light on your feet, and to get more spring in your step. There are lots of ways to challenge yourself, and you can also make it a little more fun by playing your favorite music while moving. Please let me know what you think in the comments, if you have any questions, or variations that you would like to suggest. Sign up for the Natural Mobility Newsletter at http://NaturalMobility.net Music by http://TeskBeats.com

In this video we are combining a forward break fall and lying side roll, starting from a knee-hand crawl position. Starting from this position gives us the most control for our descent and starts us off fairly close to the ground. This makes it ideal for beginners, but also an excellent way to slow the movement down and refine the elements of positioning mid-motion for those who are a little more advanced. The lying side roll is a great way to introduce rolling to people without requiring them to get their butt over their head. Please let me know what you think, and leave any requests or questions in the comments below. Sign up for the Natural Mobility Newsletter at http://NaturalMobility.net Music by http://TeskBeats.com

In this video we are looking at a progression to last week's video, that is suitable for everyone. The Inverted Crawl can be difficult for those with wrist or shoulder issues, and the Shoulder Crawl position is a great alternative if that's you. For everyone, this variation offer a unique stimulation to your mobility and body awareness and makes for an excellent addition to a morning routine. Check this link to watch the Inverted Crawl progression to the movements in this video: https://youtu.be/LUCQxPOHJFA join the Natural Mobility Newsletter at: http://NaturalMobility.net music by http://teskbeats.com

In this video we are looking at a mobility warm up utilizing the Inverted Crawl position. This makes for a great whole body movement that engages the shoulders, hips, spine and core. Give it a try and let me know what you think in the comments below. Sign up for the Natural Mobility Newsletter: http://NaturalMobility.net Music by: TeskBeats.com

In this video we are looking at a transition between two positions commonly known in the yoga world as cobra to child's pose. The emphasis here isn't these two poses, but rather with distinguishing when to arch/round the back or hinge at the hips with a neutral spine. We look at a shifting progression for this movement that omits the arching and rounding of the back to help people feel where the shift should be coming from; hip flexion and extension. Sign up for the Natural Mobility newsletter at http://naturalmobility.net music by http://TeskBeats.com