MovNat Foundations Retreat and *Combatives: 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.

*This Combative Course extra is FREE if you sign up for the Tulum Retreat by Friday, October 21, 2022

MovNat Sessions: Week of October 17, 2022

Session 1

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

• Side Roll : 5x/direction
• Base Build : 3x/side
• Cross Sit to Tall Split Kneel : 6x alternating foot position
• Deep Knee Bend to Flexed Foot Kneeling : 5x
• Front Rocking : 8x
• Bent Sit Upward Reach : 6x : hold 1 breath

Emphasis:

2-5 Sets/Skill : Reps as indicated : Rest 1min between sets, 2min between skills : option to perform a mix of listed skills with same sets/reps/rest

Forward Sprawl : 5-8x
and/or
Backward Sprawl - Neutral Spine Variation : 5-8x
and/or
Backward Sprawl From Kneel : 5-8x

Combo: 3-5 Rounds

• Single Hand Carry or Balance Single Hand Carry : 30-45sec : switch hands often
• Side Hang : 10-30sec
• Step Up and/or Extended Step Up : 12x alternating : loaded for more challenge
• Vertical Hand Press with Leg Lift : 6x alternating or Vertical Hand Press : 6x
• Balance Side Shuffle : 4 x 1.5m back and forth or Balanced Deep Knee Bend Side Shuffle : 1 x 3m back and forth : carry a load for more challenge

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

• Side Bent Sit Rotational Reach : 6x alternating
• Kneel to Tall Kneel : 6x
• Deep Kneel Sideways Reach : 6x alternating
• Sideways Step Under : 10x alternating sides
• Figure Four Sit to Deep Half Kneel : 5x/side
• Prone Get Up : 5x

Emphasis: 

Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min

Continue adding more load each set for 3-5 more sets : 5-8x : Rest 2-3min

Combo: 3-5 Rounds 

• Side Bent Sit Get Up : 5x/side *loaded for more challenge
• Rotational Rocking : 2 complete circles each direction
• Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
• Inverted Crawl : 10m

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

• Knee Hand Rocking : 8x
• Tripod Transition : 5x/side
• Deep Kneel Reverse : 6x
• Front Hang Scap Pull : 6x
• Side Bent Sit to Tall Split Kneel : 6x alternating sides
• Side Hang Scap Pull : 6x

Emphasis:

Perform 2-4 Sets of each of the following skills according to your current skill level.

Beginners:

Tuck Swing : 5-10x : Rest 1-2min
or
Hang Knee Tuck : 5-10x : Rest 1-2min

Side Swing : 6-10x : Rest 1-2min

Experienced:
Warm up with skills from above : 10min

Pull Up to Forearm Hang : 1-3x/side : Rest 2-3min

Forearm Pull Up : 5-8x : Rest 2-3min
or
Tuck Pop Up or Swing Pop Up : 3-5x : Rest 2-5min

Advanced:
Warm up with skills from above : 10min

Roll Up : 1-5x : Rest 2-5min
and/or
Power Up : 1-5x : Rest 2-5min

Combo: 3-5 Rounds 

• Prone Power Get Up or Prone Get Up : 6x
• Run : 1-3min : option to run on spot or shadowbox or skip rope
• Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
• Cross Reverse : 6x : loaded carry for more challenge
• Side Vault : 3-5x/side or Forward Jump : 5-8x

Personalize Your MovNat Session