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MovNat Follow Along Mobility Practice: Week 3

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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 3

  1. Rocking — 5
  2. Bent Sit to Forward Reach — 1 breath
  3. Directional Rocking to Foot Touches — 5/side
  4. Side Rolling — 2/side
  5. Rocking to Side Bent Sit — 1/side
  6. Loaded Side Bent Sit to Forward Fold — 2 breaths/side
  7. Loaded Cross Sit to Loaded Forward Fold — 2 breaths
  8. Inverted Crawl (Posted Bent Sit) Hip Lifts — 3
  9. Tripod Transition to Deep Kneeling
  10. Deep Kneeling Hip Hinge with Backward Reach to Deep Kneeling Backward Lean with Forward Reach — 2
  11. Flexed Foot Kneeling Hold — 5 breaths
  12. Flexed Foot Kneeling Horizon Scan — 2/side
  13. Flexed Foot Kneeling to Deep Knee Bend
  14. Deep Knee Bend to Deep Squat
  15. Deep Squat to Bent Sit
  16. Rocking to Tripod Get Up — 2/side
  17. Dead Hang — 3 breaths
  18. Side Swinging Dead Hang — 5/side
  19. Bar Stretch Movement — 5
  20. Deep Knee Bend to Deep Kneeling
  21. Breathing in Deep Kneeling — 3


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.