This is an incomplete list of Natural Movement skills that will be used as a reference for client workouts and training plans. Most of these link to the official MovNat demonstration videos, with blanks filled in with videos that I created myself. This page will be continuously updated.
Scroll to the bottom for a guide and template for how to put all these workouts into play for a productive training session.
1) GROUND MOVEMENT
Lying to Back Roll
1. b) GET UPS
Tripod Getup
2) BALANCING & WALKING
Running
Sprinting
3) JUMPING
Split Jump
3. b) VAULTING
Tripod Vault
Split Vault
Side Vault
One Handed Side Vault
Front Vault
Inverted Vault
Pop Vault
4) HANGING & CLIMBING
Scap Pull-up
Climb Up
4. b) SWINGING
5) LIFTING & CARRYING
5. b) THROWING
BUILDING YOUR WORKOUT
Technique Focus:
Practice slowly, with an emphasis on control and stability. Use this time to self-analyze and refine the efficiency of your techniques. Pick an exercise from different sections and either do 2 or 3 sets of 10-15 repetitions, or 3-5 sets of a certain distance to travel (like in the balancing walk, or foot-hand crawl) and use weights that are heavy enough to be difficult to manage after your last rep.
Exercise 1) one or 2 techniques from section (1)
Exercise 2) one technique from section (2)
Exercise 3) one or 2 techniques from section (3)
Exercise 4) one or 2 techniques from section (4)
Exercise 5) one or 2 techniques from section (5)
Combo:
Kind of like a mini-obstacle course without the focus on a time limit. This part should be focused on quality of technique, and maintaining a rhythm without stopping for breaks. Complete the circuit 3-5 times and stop when you feel too exhausted to complete another circuit:
Station 1) one technique from section 1 or 2
Station 2) one technique from section 3,4, or 5
Station 3) one technique that combines two techniques from any section (like a Balancing Hand Carry)
Feel welcome to let me know if you have any questions about this guide.