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MovNat Follow Along Mobility Practice: Week 1

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The next Whole Life Challenge starts in:

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.

MovNat stands for “moving naturally.” Therefore, what we’ll be doing over the coming weeks is developing our mobility through a variety of movements the human body was designed to perform.

Some of these movements may be challenging to you, but through practice you will not only increase your mobility, but also build coordination, stability, and strength. Not to mention, natural movement feels good to your body — and is generally more fun.

Note: The movements in these videos can be adjusted to all fitness levels and body types, and I’ll demonstrate how. But remember to listen to your body and back off if something doesn’t feel right.

MovNat Follow Along Mobility Practice: Week 1

  1. Bent Sit with Horizon Scan — 5/side
  2. Rocking — 5
  3. Cross Sit with Horizon Scan — 5/side
  4. Cross Sit with Reaching — 5/side
  5. Side Bent Sit Reverse — 5/side
  6. Side Ben Sit Reverse with Reaching — 3/side
  7. Tripod Transition — 3/side
  8. Flexed Foot Knee Hand Rocking — 5
  9. Pointed Toes Knee Hand Rocking — 5
  10. Deep Kneeling — 5 breaths
  11. Deep Kneeling to Hip Hinge — 5
  12. Bent Sit to Deep Squat or Stand Up to Assisted Deep Squat
  13. Deep Squat Hold — 5 breaths
  14. Deep Squat — 6
  15. Dead Hang or Assisted Dead Hang — 5 breaths
  16. Breathing in Cross Sit — 5 breaths


Danny Clark on EmailDanny Clark on Instagram
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 through email.