A Guide to Building Your Natural Movement Workouts

Updated: Aug 11, 2019

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 Side Roll


Knee Hand Crawl


Foot Hand Crawl


Inverted Crawl


Knee Elbow Crawl


Foot Elbow Crawl


Push Pull Crawl


Shoulder Crawl


Hip Thrust Crawl


Forward Roll


Lying to Forward Roll


Rocking


Rotational Rocking


Sit to Back Roll


Lying to Back Roll


Forward Sprawl


Backward Sprawl



1. b) GET UPS


Tripod Transition to Sit


Tripod Getup


Deep Knee Bend


Deep Squat


Narrow Base Deep Squat


Split Standing to Split Sit


Bent Sit to Lateral Half Kneeling


Kneeling to Tall Kneeling


Deep Knee Bend to Kneeling


Deep Squat to Deep Knee Bend


Squat to Kneeling


Squat to Flexed Foot Kneeling


Kneeling to Lateral Half Kneeling


Kneeling to Tall Half Kneeling


Tall Split Kneeling to Bent Sit


Tall Half Kneeling to Kneeling


Tall Half Kneeling to Split Kneeling


Split Knee Walk


Strength Get Up





2) BALANCING & WALKING


Balancing Walk


Pivot Reverse


Cross Reverse


Edge Balancing


Side Shuffle


Balancing Shuffle


Split Squat


Walking Split Squat


Balancing Split Squat


Split Squat Pivot Reverse


Balancing Tripod Transition


Balancing Foot-Hand Crawl


Hip Hinged Walk


Stepping Over


Stepping Under


Running


Sprinting





3) JUMPING


Backward Stepping Down


Depth Jump


Extended Stepping Up


Backward Stepping Down


Vertical Jump


Leg Swing Jump


Broad Jump


Split Jump


Lateral Side Jump





3. b) VAULTING


Tripod Vault


Split Vault


Side Vault


One Handed Side Vault


Front Vault


Inverted Vault


Pop Vault




4) HANGING & CLIMBING


DeadHang


One Arm DeadHang


Scap Pull-up


Hanging Knee Tuck


Hanging Knee to Bar


Hanging Side Foot Lift


Hanging Leg Hook Over


Hanging Front Foot Lift


Climb Up


Pull-Up


Pull-Up Reach


Pull-Up Hold


Jumping Pull-Up

Elbow Pull-up


Sliding Swing Up


Elbow Swing Up


Hand Swing Up


Swing Pop Up


Tuck Pop Up


Roll Up


Muscle Up





4. b) SWINGING


Tuck Swing


Tap Swing


Front Swing Traverse


Front Power Traverse


Side Swing


Side Swing Hang Hold


Side Swing Traverse


Side Power Traverse





5) LIFTING & CARRYING


Deadlift


Lapping


Clean


Push Press


Jerk


Hand Carry


Waist Carry


Chest Carry


Shoulder Carry


Shoulder Carry Switch


Shoulder Carry Squat





5. b) THROWING


Front Swing Throw


Chest Throw


Rotational Throw


Overhead Throw



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.

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