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MovNat Follow Along Mobility Practice: Week 4

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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 4

  1. Wall Standing Position — 5 breaths
  2. Breathing in Cross Sit — 2 breaths
  3. Cross Sit with Horizon Scan — 3/side
  4. Cross Sit to Figure Four Kneeling (assisted) — 2/side
  5. Cross Sit to Figure Four Kneeling (unassisted or loaded) — 2/side
  6. Cross Sit to Figure Four Kneeling (unassisted, slow) — 1/side
  7. Rocking — 5
  8. Bent Sit with Horizon Scan — 2/side
  9. Rocking to Figure Four Get Up — 2/side
  10. Side Bent Sit Reverse with Rotational Reaching — 2/side
  11. Side Bent Sit to Long Forward Reaching — 1 breath/side
  12. Loaded Long Sit — 3 breaths
  13. Loaded Open Long Sit — 3 breaths
  14. Loaded Open Long Sit Pulsing — 1/direction
  15. Deep Squat — 5
  16. Deep Knee Bend — 2
  17. Dead Hang — 5 breaths
  18. Bar Stretch with Movement — 5
  19. Scapular Pulling — 2×3
  20. 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.