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MovNat Follow Along Mobility Practice: Week 8

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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 8

  1. Deep Kneeling — 3 breaths
  2. Deep Kneeling Left/Right Looking — 2/side
  3. Deep Kneeling Reaching — 3/side
  4. Deep Kneeling Hip Hinge to Reaching — 1/forward, left, right
  5. Deep Kneeling Hip Shift to Side Reaching — 1 breath/side
  6. Deep Kneeling Cross-body Reaching — 1 breath/side
  7. Deep Kneeling Backward Fold — 5 breaths
  8. Deep Kneeling Backward Fold Reaching — 1 breath/side
  9. Flexed Foot Kneeling to Deep Hip Hinge — 1 up and back down
  10. Knee Hand Scapular Push-up — 2
  11. Knee Hand Looking — 2/direction
  12. Flexed Foot Kneeling to Deep Knee Bend to Stand — 1 up and back down
  13. Deep Kneeling Hip Hinge Backward Reach — 1 breath/side
  14. Side Bent Sit Horizon Scan — 1/direction
  15. Side Bent Sit Forward Fold — 3 breaths/side
  16. Side Bent Sit Backward Reach — 1 breath/side
  17. Open Sit — 3 breaths
  18. Inverted Crawl Elevation — 1 breath
  19. Inverted Crawl Elevation to Overhead Reach — 2 breaths/side
  20. Cross Sit — 2 breaths
  21. Side Stepping Over to Side Stepping Under — 1 of each/side
  22. Forward Stepping Over — 2 (alternate lead leg)
  23. Side Swinging Dead Hang — 5/side
  24. Front Hang Scapular Pull — 5/side


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.