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MovNat Follow Along Mobility Practice: Week 2

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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 2

  1. Breathing in Cross Sit — 5 breaths
  2. Rocking — 5
  3. Supine Side Rolling — 2/side
  4. Wide Deep Kneeling to Side Bent Sit — 2/side
  5. Side Bent Sit Reverse — 1
  6. Cross Sit with Forward/Side Reach — 5 breaths per direction
  7. Bent Sit to Deep Squat — 1
  8. Deep Squat to Posted Bent Sit — 5 breaths
  9. Posted Bent Sit Hip Lift — 5 breaths
  10. Side Bent Sit to Forward Reach — 3 breaths/side
  11. Bent Sit to Tripod Transition to Flexed Foot Kneel
  12. Flexed Foot Kneel to Tall Kneeling
  13. Tall Kneeling to Tall Half Kneeling to Forward Reaching — 2 breaths/side
  14. Flexed Foot Kneel to Deep Knee Bend to Stand — 3
  15. Dead Hang — 5 breaths
  16. Side Swinging Dead Hang — 5/side
  17. Deep Knee Bend to Knee Hand to Deep Kneeling to Side Bent Sit
  18. Side Bent Sit Hip Opener — 3/side
  19. 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.