Instructions: Repeat the following movements in a circuit fashion 3-5 times (i.e. one after the other with minimal or no rest), keeping your total training time under 20 minutes:
CRAWL: Balancing Foot Hand Crawl at height – 10 feet (regression: use a lower obstacle, a 2×4, or a line on the ground)
JUMP: Depth Jump to Slap Landing – 1 rep (regression: lower the starting height of your depth jump)
VAULT: Single Arm Side Vaults from a walk or run – 2/side = 4 total reps (regression: Two Arm Side Vault from standing)
CLIMB: Elbow Pull-ups – 5 reps (regression: Double Forearm Side Hang for 5-10 seconds)
GET UP: Bent Sit to Lateral Half-Kneeling Get Up – 3/side = 6 total reps (regression: elevate your hips by sitting on a block or step)
MovNat Combos are a great way to get a lot of work done in minimal time. Not only are you practicing a handful of natural movements to improve your skill and efficiency, you’re also getting a great workout that will help improve your fitness and conditioning, and reshape your body, too. MovNat Combos are effective as a standalone training session. Or, they make a great finisher at the end of a complete MovNat training session.
Want more? Check out MovNat Online Coaching for high touch, personalized Natural Movement coaching, and rapid feedback. You can even request me as your coach, just add my name to the notes: