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MovNat Follow Along Mobility Practice: Week 5

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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 5

  1. Side Bent Sit — 3 breaths/side
  2. Cross Sit with Forward Reaching — 3 breaths
  3. Posted Bent Sit with Hip Lift — 1
  4. Rocking — 5
  5. Cross Sit with Cross Body Side Reaching — 2 breaths/side
  6. Cross Sit with Side Reaching — 2 breaths/side
  7. Cross Sit with Rotational Reaching — 2/side
  8. Long Sit with Forward/Backward Locomotion — 1m forward/back
  9. Open Sit with Forward/Backward Locomotion — 2x1m forward/back
  10. Bent Sit to Figure Four Kneeling — 2/side
  11. Side Bent Sit to Hip Hinge to Tall Split Kneeling — 2/side
  12. Side Bent Sit to Long Forward Reach — 2 breaths/side
  13. Side Rolling (slow) — 1/side
  14. Rocking to Tripod Get Up — 1
  15. Loaded Deep Squat (optional rotations) — 3
  16. Rocking to Side Bent Sit Get Up — 2/side
  17. Tripod Get Up — 1
  18. Forward Fold to Hands to Ground — 5
  19. Dead Hang — 5 breaths
  20. Side Swinging Dead Hang — 5/side
  21. Scapular Pulling — 3
  22. Wall Standing Position — 3 breaths
  23. Wall Reaching — 5 breaths
  24. Bar Stretch with Movement — 3 breaths
  25. Rocking (or Directional Rocking) — 4
  26. 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.