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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 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.

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