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