Come move with us in beautiful Tulum, Mexico!

We believe Natural Movement® is more than a fitness practice. It’s a way of life. We also believe it’s the best way to strengthen you mentally and physically, that the best learning and growth happens through experience (i.e. outside of your comfort zone), and that Nature is one of our greatest teachers.

So, if you want to improve your fitness and Natural Movement abilities, please join THE WHOLE MOVNAT TEAM at this special retreat, where you’ll safely explore the MovNat Foundations curriculum under the tutelage of some of the world’s greatest movement coaches. Make memories on the beach, doing things you never thought you could, at this one-of-a-kind experience designed to positively impact your life through Natural Movement®.

We will be out in nature most of the day, in the lovely natural setting of Tulum, Mexico learning the foundations of Natural Movement®, fully in context in an outdoor environment. Your instructors will emphasize basic yet challenging, mindful movements with amazing benefits for overall fitness, mobility and conditioning.

Optional “Introduction to Combatives” (Tuesday, February 28th)
This one-day event will introduce you the fundamental principles of the MovNat Combatives curriculum. You will learn some easy to use, practical and effective skills that will help you and your loved ones.

MovNat Sessions: Week of October 24, 2022

Session 1

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

• Base Build : 3x/side
• Deep Kneel Sideways Reach : 6x alternating
• Side Bent Sit to Tall Split Kneel : 6x alternating sides
• Figure Four Sit to Deep Half Kneel : 5x/side
• Sideways Step Under : 10x alternating sides
• Deep Squat Backward Reach : 6x alternating

Emphasis:

Squat Get Up : 2-3 Sets : 5-12x : Rest 1-2min
and/or
Single Leg Squat Get Up : 2-3 Sets : 1-5x/side : Rest 2-3min

Squat : 3-4 Sets : 6-8x : Rest 2-3min

Combo: 3-5 Rounds 

• Push Press or Overhead Press : 8x
• Inverted Crawl : 10m
• Hang Knee Tuck or Hanging Front Foot Lift : 5-8x
• Forward Roll : 1-3x/side or Rotational Rocking : 10sec/dir
• Forward Step Under : 6x : loaded and/or balanced for more challenge

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

• Side Roll : 3x/direction
• Knee Hand Rocking : 8x
• Tripod Transition : 3x/side
• Cross Sit Across Sideways Reach : 6x alternating
• Cross Sit Forward Reach : 5x
• Prone Get Up : 5x

Emphasis:

Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : you may touch your knees down for a brief rest only ONCE per round

Foot Hand Crawl

Foot Elbow Crawl

Push Pull Crawl

Low Foot Hand Crawl (advanced)

Beginner - 30sec-1min
Intermediate - 1-2min
Advanced - 2+min


Combo: 3-5 Rounds

• Double Forward Jump : 5x or Leg Swing Jump : 4x/side
• Sideways Step Over : 5x/side : loaded and/or balanced for more challenge
• Backward Throw : 6x
• Side Bent Sit Get Up : 5x/side *loaded for more challenge
• Front Hang to Foot Pinch : 1-5x/side or Front Hang Scap Pull : 5-8x

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

• Bent Sit to Tall Split Kneel : 6x alternating sides
• Tripod Transition : 6x alternating
• Deep Kneel Reverse : 6x
• Side Bent Sit Reverse : 6x
• Deep Knee Bend to Flexed Foot Kneeling : 5x
• Sideways Step Over : 5x/side

Emphasis:

Enjoy this Introduction to Vaulting tutorial prior to practice. If you are an experienced or advanced practitioner delay the loaded tripod vault until AFTER practicing the more challenging vaults.

Tripod Vault : 3 Sets : 5x/side : Rest 1-2min

Tripod Vault - Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video

Optional Balanced Tripod Transition elevated or ground level on a 2x4

Experienced practitioners:

Side Vault : open practice : rest as needed

Split Vault : open practice : rest as needed

Advanced practitioners:

Front Vault : open practice : rest as needed

Inverted Vault : open practice : rest as needed

Combo: 3-5 Rounds

• Clean : 6x
• Hip Thrust Crawl : 5m
• Cross Squat Get Up : 4x or Squat Get Up : 5-10x
• Pivot Reverse or Split Squat Pivot Reverse 6x
• Side Hang to Leg Hook : 2-6x alternating or Side Hang or One Arm Hang : as long as possible

Personalize Your MovNat Session