Скачать или смотреть Natural Movement Session

Try out this minimal equipment, natural movement exercise session featuring the fundamental movements: Squat, Hinge, Push, Pull, Carry, and some primal movements: Crawling, Rolling, Hanging, Balancing. While you can add weight or more difficult variations to the exercises, this is meant to be a low-intensity, low-impact session for quick and easy training.

Perform each circuit individually, repeating the 3 exercises for 5 minutes before moving onto the next circuit. At the end, practice stringing each circuit into one long flow. In the video, I demonstrate several variations to the exercises. Focus on one variation for each round you do, or pick one variation and stick it for the full 5 minutes.
Push, Crawl, Squat Circuit:

Push Ups: The variations here are a normal push up, a hands up push up, and a dive bomber push up.
Crawl: Forward and Backward Crawl, and a Lateral Crawl.
Squat: Bodyweight Squat. You can perform jump squats, burpees, or goblet/weighted squat variations as well.

Balance, Hinge, Hang Circuit:

Balance Walks: Start with a tandem heel-toe walk. Look in various directions to throw off your vision and challenge proprioception. If confident, attempt the walk on a 2x4 on the ground, or elevated several inches above the ground. Make sure your plank is secure.
Glute Bridge: Regular Glute Bridge, Toes up Glute Bridge, Rotational Glute Bridge, and Single Leg Glute Bridge.
Dead Hangs: You can hang, perform scapula pulls, or even progress to chin ups. If you do chin ups, aim for 6-10 reps.

Roll, Pull, Carry Circuit:

Rolls: Front Roll (somersault), Shoulder Roll. Practice both sides on the shoulder roll. One side will feel awkward.
Pull: I used a log here and ran it through two of my gymnastics rings for improvised handles. You can do this with towels or rope, as well to challenge the grip. Heavy Stones, Kettlebells, or Dumbbells are also great variations. In the video, I perform a Bent Over Row with 2 arms, a 1-arm row (face away from the log), and more of a rear-delt, wide 1-arm row (face the anchored end of the log).
Log Carry: Can be done with heavy stones, kettlebells, dumbbells, sandbags, or barbells. Practice carrying at the hip, shoulder, and overhead. Brace the core and move with control.

Music by: https://steviasphere.bandcamp.com/