A Guide to Building Your Natural Movement Workouts

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.