MovNat 10-Minute Mobility Practice: Week 3

Welcome to this eight-week video series brought to you exclusively by Whole Life Challenge in partnership with MovNat. Each week, coach Danny Clark will teach you new movements designed to increase your mobility. These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.

In this series, we’re focusing on ground-based movements that will build your mobility. By the end of eight weeks, you’ll have a whole repertoire of movements you can practice. And if you practice these movements regularly, they will also build body awareness, stability, strength, and awareness of your environment. Plus, you might just have some fun.

MovNat 10-Minute Mobility Practice: Week 3

We’re going to continue building on what you’ve been practicing for the last two weeks. So far that has included lying, breathing, reaching, and side rolling in week one and rocking and rolling in week two. If you haven’t worked on those two sequences, you can go back and catch up or just jump in with us here on week three.

Do steps 1-7 on your own, then join me in the video starting with step 8:

1. Breathing — 10 breaths
2. Lying with reaching — 5 breaths
3. Side rolling — 2 slow rolls each direction
4. Front rocking (supine/belly up) — 5 reps
5. Side roll to stomach
6. Knee hand rocking — 5 reps
7. Side roll to back
8. Bent sit — 5 breaths
9. Side bent sit reverses — 4 times each direction with 2 breaths in each sit
10. Side bent sit to figure-4 sit transition — 2 per side
11. Long sit — 5 breaths
12. Open sit — 5 breaths
13. Finish with breathing in lying position — 10 breaths

If you are brand-new to any kind of movement practice, don’t worry – these movements are scalable to all fitness levels and body types and I’ll show you how to do that in each video. No matter what “shape” you’re in, you may be surprised at what is difficult and what comes easily. The important thing is to listen to your body and back off if something doesn’t feel right.

Danny Clark

Danny Clark, CSCS is the Curriculum Director for MovNat, a method for restoring Natural Movement and human physical competence. As a former D1 wrestler and world medalist grappler, Danny experienced both the highs of elite level athletic performance and the lows of pain and discomfort associated with pushing his body too hard.

Danny firmly believes in the power of Natural Movement to find that elusive balance of performance, sustainability, and deep health that is innate to all people of any age and conditioning level.

He can be contacted through @natural.mover on Instagram and danny@movnat.com through email.