MovNat 4-Week Intro from Breaking Muscle.
Okay, here are the practice sheets I've been working from for the MovNat 4-Week Intro from Breaking Muscle.
Most of the movements are simple enough that if I take a quick glance at the videos beforehand, all I need is a quick reminder of which movement is which. The pics are screenshots from the demo videos. The sheets don’t generally provide enough info to do the practice without having at least glanced at some of the videos. I don’t have pics for everything.
The grading at the bottom is entirely my own. The techniques are kind of similar, but some are a lot harder for me than others, so mostly I wanted a way to note which were the hard ones and which I was making progress on. Their scoring for assessments is equivalent to 3=A, 2=B, 1=C-F, but that is more of a pass/fail thing. I wanted finer gradations in the low range, especially since I’m really reluctant to give myself an A/3 unless I’ve seen myself do it on video. The boxes for each are made big enough that I can write the grade on the sheet.
REPS ARE COUNTED INDIVIDUALLY, ALTERNATING SIDES.
So x4 = right, left, right, left. Not x4 on each side.
MoveNat Intro: Week 1
Equipment: Surface you can kneel on. Something to hold onto for assisted squats.
Day 1 | Day 2 | Day 3 | Day 4 | |
Stepping Over Imagined obstacle. No counterbalancing w/ upper body. Day 1-2: dynamically (quick, with momentum) Day 3-4: Slow and continuous, no momentum. | Quick x4 | Quick x8 | Slow x10 | Slow x10 |
Stepping Under Step under imagined obstacle. Avoid rounding the back. Progression as in Stepping Over. | Quick X4 | Quick x8 | Slow x10 | Slow x10 |
Lateral Sit Reverse Rolling side to side, butt stays down. Back mostly flat. Don’t scoot forward. | X4 | X8 | X10 | x12 |
Assisted Squat Flat feet. Hold pole/railing. Bounce a bit at the bottom. | x8 | x16 | x20 | x30 |
Split Squat Days 1-3: Step forward, drop back knee close to ground. Hands rest on knees. Keep front knee stable. | Both sides, pause x4 | Both sides, pause x8 | Continuous x10 | --- |
Deep Knee Bend Days 1-3: Maintain tall posture. Heels come up. | x4 | x8 | x10 | --- |
Deep Knee Bend Stance Days 1-2: Hold 10s. Day 3: Hold 20s. | Hold 10s x4 | Hold 10s x8 | Hold 20s x8 | --- |
Medium Kneeling to Tall Kneeling Day 1-2: Sitting on heels, toes tucked, to high kneel Deep Kneeling to Tall Kneeling Day 3-4: Toes untucked in both. Day 4: shift body weight back as you go down. | tucked x4 | tucked x8 | untucked x10 | untucked x12 Shift back. |
Deep Knee Bend to Tall Half Kneeling Drop one knee, step forward beyond knee, Day 1-2; Tall ½ kneel, come up to 90-90 Deep Knee Bend to Deep Half Kneeling Day 3-4: Deep ½ kneel: knee down, toe untucked. | tall x4 | tall x8 | Deep x10 | Deep x12 |
Split Deep Knee Bend Reverse From split standing, come down, swivel, come up. (Split squat has front foot flat, bearing more weight. Split Deep Knee Bend has front on ball, weight on back.) | --- | --- | X10 | X12 |
A = Perfect (A+) or nearly so. Ideally verify with video at least once. B = Only minor faults. (B+ = nothing obvious to me, B- = needed rest or had one major fault, otherwise very good) C = Completed, with more than one major fault or rest, or generally awkward. D = Completed with assistance, modification, less ROM F = Could not complete in any reasonable way. ? = did not understand X = lacked equipment. | ||||
http://breakingmuscle.com/strength-conditioning/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-1
MovNat Intro - Week 1
Lateral Sit Reverse | Split Squat | Deep Knee Bend | Medium Kneeling | Tall Kneeling |
Tall Half-Kneeling | Medium Half-Kneeling | Deep Kneeling | Deep Half Kneeling | Split Deep Knee Bend |
Video at: http://breakingmuscle.com/strength-conditioning/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-1
MoveNat: Week 2
Equipment:
- Surface you can kneel on.
- Hurdle (such as broomstick on two chairs)
- Narrow board on the ground (8ft 2x4)
Day 1 | Day 2 | Day 3 | Day 4 | |
Stepping Over Hurdle Obstacle at mid-thigh. Avoid counterbalancing with arms. | Quick x10 | Quick x10 | Slow x10 | Slow x10 |
Stepping Under Hurdle Hip-height obstacle. Avoid rounding the back. | Quick x10 | Quick x10 | Slow X10 | Slow x10 |
Lateral Sit to Tall Split Keeling Lift up from lateral sit. Roll to other side. | X10 | X12 | X14 | x16 |
Deep knee bend to tall deep knee bend lift heels up. Hold tall stance 10 sec. (Day 3: Listed as last movement in routine.) | X6 on ground | X8 on board | X10 (last) on board | --- |
Deep Squat (to kneeling) Day 1: just flat footed squat, return to standing. Day 2: to Tall Kneeling. rock forward and up. Day 3: to Medium Kneeling (tucked toes) Day 4: to Deep Kneeling (untucked toes) | Deep squat x20 | to Tall kneeling x15 | To Med. kneeling x20 | To deep kneeling x20 |
Deep Kneeling to Lateral Half-kneeling Drop one knee to ground, wide out to the side. | --- | --- | X20 | X20 |
Deep Kneeling to Lateral Half-kneeling to Split Kneeling Drop one knee wide, then drop the other and lift hips. | --- | --- | --- | X10 |
Slow/Dynamic Balances On narrow board. Avoid counterbalancing Day 1: Split Squat. Slowly x10, then quickly. Day 2: Deep Knee Bend. 10x quickly, 10x slow w/ hold. | Split Squat on board X10 slow. X10 quick. | DKB, board X10 quick. X10 slow, hold 10s | --- | --- |
Split Deep Knee Bend Reverse Like Week 1, but balancing on narrow board. From split standing, come down, pivot, and come up. | --- | --- | --- | X12 on board |
A = Perfect (A+) or nearly so. Ideally verify with video at least once. B = Only minor faults. (B+ = nothing obvious to me, B- = needed rest or had one major fault, otherwise very good) C = Completed, with more than one major fault or rest, or generally awkward. D = Completed with assistance, modification, less ROM F = Could not complete in any reasonable way. ? = did not understand X = lacked equipment. | ||||
http://breakingmuscle.com/strength-conditioning/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-2
MoveNat Intro - Week 2
Lateral Sit | Tall Split Kneeling | Deep Knee Bend | Tall Deep Knee Bend | Deep Squat |
Tall kneeling | Medium kneeling | Deep kneeling | Lateral half kneeling | Split Kneeling |
Split squat (weight is back) | Split Standing | Split Deep Knee bend (weight forward) |
Video at: http://breakingmuscle.com/strength-conditioning/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-2
MoveNat: Week 3 (LOADED MOVEMENTS)
Equipment:
- Surface you can kneel on. ● Hurdle (such as broomstick on two chairs) for Day 1 & 2
- Sandbag or other bulky load, approx half bodyweight for men, one third for women. All movements are loaded. Demo shows carry at waist unless specified (not by handles/etc)
Day 1 | Day 2 | Day 3 | Day 4 | |
Stepping Over Hurdle w/ Load Knee-high obstacle. Avoid counterbalancing with arms. | x8 | x12 | --- | --- |
Stepping Under Hurdle w/ Load Hip-height obstacle. Avoid rounding the back. | x8 | x12 | --- | --- |
Lateral Sit to Tall Split Keeling w/Load Lift up from lateral sit. Roll to other side. Load at chest. | X8 | X12 | --- | --- |
Deep Knee Bend w/Load Days 1-3: Maintain tall posture. Heels come up. Deep Knee Bend Stance w/Load Days 1: Hold as long as you can. Day 2: Hold 10s. | X8 Hold, x8 | X12 Hold 10s, x12 | --- | --- |
Split Squat w/ Load Days 1-3: Step forward, drop back knee close to ground. Hands rest on knees. Keep front knee stable. | x8 | --- | --- | --- |
Deep Squat w/ Load | --- | x12 | X16 | x20 |
Deep Knee Bend to Tall Deep Knee Bend w/ Load. Hold the tall stance for 10 seconds | --- | --- | x6 | x8 |
Squat to Half Kneeling w/Load Day 1 Deep Knee Bend to Tall Half kneel. Carry at chest. Day 2 Deep Squat to Medium HK. Day 3 Squat to Deep HK. | X8 (last) | x12 | x16 | --- |
Squat/Kneel to Kneeling w/Load Day 1: Medium Kneeling to Tall Kneeling x8 carry vertical. Day 2: Deep Squat to Tall Kneeling x12 Day 3: Deep Squat to Medium Kneeling x16 Day 4: Deep Squat to Deep Kneeling x 20 | x8 | x12 | x16 | x20 |
Deep Kneeling to Lateral Half-kneeling Day 4: also this plus to Split Kneeling x 20 | --- | --- | x16 | x20 +split kneel x20 |
Split Deep Knee Bend Reverse | --- | --- | x16 | x20 |
A = Perfect (A+) or nearly so. B = Only minor faults. C = Completed D = Completed with assistance/modification F = Could not complete in any reasonable way. ? = did not understand X = lacked equipment. | ||||
http://breakingmuscle.com/strength-conditioning/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-3
MoveNat Intro - Week 3
No pics... | ||||
Video at: http://breakingmuscle.com/strength-conditioning/strength-conditioning-a-4-week-movnat-primer-with-erwan-le-corre-week-3
MoveNat Intro - Week 4 - flows/combos
- All are done while carrying a 70lb(?) load, in a waist carry.
- Do both parts, then repeat (from part one) an unspecified number of times.
- The videos are not explicitly broken into two parts, but they have two distinct activities.
- The last two videos actually start from the ground, in the middle of the second part.
- Transitions between kneeling/lunging/etc positions are smooth and natural, not crisp.
Day 1: “Hold it Tight”
Requires: (1) An obstacle/hurdle to pass under. (2) A 8ft 2x4 (on ground) for balance, for part.
Part 1) Stand, deep knee bend, medium kneel, deep kneel, medium kneel, deep squat.
Stand up. Step under an obstacle, turn around, and repeat kneeling sequence.
Part 2) get on beam. Split squat, stand, step forward, repeat to end of beam. Get off beam.
Day 2: “Down on My Knees”
Requires: (1) 2 hurdles to go under. (2) A 2x4 balance beam (on ground) with another hurdle over it.
Part 1) Do a kneeling walk under two hurdles: drop to one knee (tall half kneel)
drop the other knee (split kneeling) and step forward (half kneeling)
Part 2) walk balance beam, stepping over hurdle. Do a pivot reverse and walk back.
Day 3: “Shuffle Job”
Requires: (1) 8ft 2x4 board on the ground, and a second short (4ft?) 2x4 board parallel to it. (2) none.
Part 1) Stand on long balance beam, facing sideways, with both feet the same way across the beam.
Step laterally along the beam (~4 steps). Then take a big step across to the other beam.
Deep knee bend. Pivot 90-degrees. Stand. Cross step so you are facing the first beam.
Step across to first beam. Again deep knee bend, pivot, stand, cross step to face short beam.
Step laterally along the beam to return to starting position. Step off beam.
Part 2) Drop one knee (tall half kneeling), then the other (tall kneeling) w/ knees wide.
Swivel the lower legs to one side (split kneeling) and drop to sitting (lateral sit).
Lift knees (bent sit) and reverse that to return to standing.
Day 4: “One Legged Situation” (more advanced)
Requires: (1) 8 short logs/etc (~2ft long, 6" diameter) widely spaced in two alternate rows. (2) none.
Part 1) side step from log to log.
Part 2) step right leg forward and squat down (split squat)
extend the right leg as you sit down (figure-4 sit). Extend left leg to long sit.
Bend the right leg (figure 4 sit).
Lean forward, plant left foot and drop the right knee (medium half kneeling). Stand.
[The article cautions that this transition is challenging. It should be learned without load, and should not be done at high reps or heavy load. Also, it seems split squat, split deep knee bend, and medium half-kneeling are more of a continuum than three completely distinct positions, but I could be wrong.]