MovNat Training Session #1 | Crawling Focused Natural Movement Workout

Check out one session from this week's MovNat Training Sessions 💪🏽

Video provided courtesy of Stefano Tripney, MovNat Team Instructor.

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

-Side Roll : 5x/direction
-Side Bent Sit to Tall Split Kneel : 6x alternating sides
-Deep Kneel Sideways Reach : 6x alternating
-Deep Kneel Reverse : 6x
-Cross Sit Forward Reach : 5x
-Sideways Step Over : 5x/side

Emphasis:
3-5 Sets : Rest 1-2min : For more practical training try setting up obstacles to crawl under or through.

Hip Thrust Crawl : 5m + Shoulder Crawl : 5m

Option 1: for distance as shown : the following crawls in sequence : more advanced practitioners may repeat the circuit with little or no rest 1-2 more times
Option 2: individual skill practice : perform each skill separately for the recommended sets, distance, and rest.
Option 3: for time : switch randomly and often between the two skills : brief rests as needed (Beginner - 30sec, Intermediate - 1min, Advanced - 1-2min)

Combo: 3-5 Rounds

-Side Bent Sit Get Up : 5x/side *loaded for more challenge
-Backward Sprawl From Kneel : 6x or Backward Sprawl (Neutral Spine) or Backward Sprawl (Hips Extended) : 8x
-Pivot Reverse : 6x
-Push Press : 8x

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