Copy
View this email in your browser

7 Natural Movements To Loosen Up And Improve Your Mobility & Fitness

Do you struggle with tightness and general immobility? Want to use natural movements to become more fit and flexible? Check out today’s Q+A with someone who asked us: “Hi, I’ve always been really tight – could never touch my toes and just generally feel like I’m all wound up most of the time. Any tips on how to get more flexible?”

There are many excellent methods for increasing mobility and flexibility.  At MovNat, instead of merely using range of motion drills, exercises, and warmups, we also emphasize practical, natural movements that improve fitness naturally – including mobility, flexibility, and just as important, stability.

While we do incorporate many basic range of motion drills and also natural movements most people would label “stretching,” our primary approach to improving mobility and flexibility is through a systematic and progressive Ground Movement practice. More specifically, learning to become comfortable and capable in various ground positions and transitions. Things like sitting on the ground, reaching in different directions, getting comfortable and breathing deeply into different positions (e.g. squatting, kneeling, rocking, etc.), among others. read more

Find A Workshop Near You

MovNat Sessions: 11/24/22

Session 1

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


Emphasis:

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

Session 2

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


Emphasis:

Jumping Pull Up : 2-3 Sets : 5-8x : Rest 2min

Pull Up : 2-3 Sets : 5-8x : Rest 2min

Pull Up to Forearm Hang : 1-2 Sets : 1-3x/side : progress to next section for progression.

Pull Up Reach : 1-3 Sets : 4-6x alternating : rest 2min

If you are unable to perform the pull ups or the listed progressions, perform:

Side Hang to Scap Pull : 3-4 Sets : 6-12x : Rest 2min

Side Hang : 3-6 Sets : as long as you can   Rest 2x longer than your hang time 


Combo: 3 Rounds

Session 3

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


Emphasis: 

3-5 Sets/Skill : Rest 1-2+min between skills

Cross Reverse : 6x : Rest 15-30sec

Pivot Reverse : 8x : Rest 15-30sec

Split Squat Pivot Reverse : 4-6x : Rest 45sec

Balanced Side Shuffle : 6m/dir
and/or
Balanced Deep Knee Bend Side Shuffle : 3m/dir

Balanced Tripod Transition : 3-6x/side


Combo: 3-5 Rounds

©2022, MovNat, 2121 Paseo Del Monte, Santa Fe, NM 87501. All rights reserved. 

Unsubscribe from this list | Update subscription preferences