🍃It's MovNat Fit Week!💥

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Just In Time For The Holidays!
It's MovNat Fit Week!

It's easy to fall into the groove of more sitting and consumption around the holidays so get moving now!

Join us on Social Media to showcase how YOU get stronger and more capable using Natural Movement!

Post your workout, tag @movnat and use hashtag #MovNatFitWeek to get featured!

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MovNat Transformations are the REAL DEAL!

To put it simply, MovNat is effective! The practice of Natural Movement has changed the way people perceive fitness and when practiced in it's entirety, leads to stronger, more mobile, more conditioned, and more balanced individuals. You become incredibly CAPABLE in the real world and can enjoy doing the things you LOVE!

Check out these "Before & After" MovNat transformations!

On the left we have Elisabeth, Physiotherapist and Level 2 Instructor, who started her journey in 2018 and keeps getting better and better!

Master Instructor Jerome Rattoni, on the right, began training MovNat in 2011, and now coaches the system full-time in events spanning the globe!

Big shout out to these two leaders of the Natural Movement community!

It worked for them and it will work for YOU!!

Get Started with our "MovNat Metabolic Conditioning" E-Course

MovNat Metabolic Conditioning is an 8-week online training program that uses natural movements and science-backed exercise protocols to help you get leaner, stronger, and build real world fitness...naturally! Learn More!

Use Coupon Code MovnatFit2023 to get 10% off this course!

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MovNat Sessions: 12/22/22

Session 1

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

Side Roll : 5x/direction
Front Rocking : 8x
Side Bent Sit Rotational Reach : 6x/side
Front Hang Scap Pull : 6x
Cross Sit Across Sideways Reach : 6x alternating
Side Hang to Scap Pull : 6x

Emphasis:

Option 1: Open Practice : spend 20min practicing the following skills : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability

Option 2: Choose two or three of the following skills and repeat each skill for 3-5 Sets : Rest 1-3min between sets : follow suggested reps or adjust accordingly : work within your skill level and ability

Side Hang Knee Tuck : 5-8x
and/or
Side Hang Front Foot Lift : 3-6x

Front Hang to Foot Pinch : 3-6x

Side Hang Side Foot Lift : 2-6x alternating
and/or
Side Hang to Leg Hook : 3-5x/side

Combo: 3-5 Rounds

Clean : 6x
Side Swing Throw : 5x/side
Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
Leg Swing Jump : 5x/side
Prone Lying to Forward Roll : 2x/side or Rotational Rocking : 20 sec/dir

Session 2

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

Deep Knee Bend to Kneel : 5x
Side Bent Sit Reverse : 6x
Side Bent Sit to Tall Split Kneel : 6x alternating sides
Cross Sit Forward Reach : 5x
Figure Four Sit to Deep Half Kneel : 5x/side
Prone Get Up : 5x

Emphasis:

Option 1: Strict Sets

Balanced Walking Split Squat : 3-5 Sets : 2 x 3m forward/backward : loaded for more challenge

Balanced Side Shuffle : 3-5 Sets : 6m/dir : Rest 1min
and/or
Balanced Deep Knee Bend Side Shuffle : 3-5 Sets : 3m/dir : Rest 1min

Option 2: Complex : 3-5 Sets : complete all skills as one set : Rest 2-3min

Balanced Side Shuffle : 2x 3m/dir

Balanced Deep Knee Bend Side Shuffle : 3m/dir

Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge

Combo: 3-5 Rounds

Overhead Press : 8x
Inverted Crawl : 10m
Side Hang or One Arm Hang : as long as possible
Figure Four Get Up : 5x/side *loaded for more challenge
Pivot Reverse or Split Squat Pivot Reverse : 6x

Session 3

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

Base Build : 3x/side
Tripod Transition : 3x/side
Bent Sit Upward Reach : 6x : hold 1 breath
Deep Squat Backward Reach : 6x alternating
Deep Kneel Sideways Reach : 8x alternating
Deep Kneel Reverse : 6x

Emphasis:

Perform each skill separately or in sequence. Adjust distances as necessary.

3-5 Sets : Rest 1-2min

Shoulder Crawl : 5m

Hip Thrust Crawl : 5m

Combo: 3-5 Rounds

Strength Get Up : 5-8x/side
Downward Jump : 6x
Backward Sprawl or Backward Sprawl from Kneel : 6x
Vertical Hand Press : 5-8x
Pivot Reverse or Split Squat Pivot Reverse : 6x

Personalize Your MovNat Session

When performing any of the MovNat Sessions you are encouraged to adapt the experience to meet your personal goals and current level of proficiency. Feel free to insert these sessions into your week in any order or block that you wish. A simple routine would be every other day, allowing 48hrs recovery between sessions. You can also omit sections of the session and focus on only the warm up, emphasis, or combo. ANY movement is better than NO movement. :)

We use VIC (Volume, Intensity, and Complexity) to regress or progress the skills making them either more approachable or to add an extra challenge.

V - Volume - More repetitions or more time moving.
I - Intensity - Add a load, move slower or faster.
C - Complexity - Add obstacles, change the surface you move on.

These are just a few examples. You are limited only by your imagination. As your MovNat abilities and understanding mature you will find more ways to challenge and stimulate the experience and make it just right for YOU.

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