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

Video provided courtesy of Stefano Tripney, MovNat Team Instructor.

Warm Up: 23 Rounds : Hold Position for 12 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:
35 Sets : Rest 12min : 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 12 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 12min)

Combo: 35 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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