MovNat 10-Minute Mobility Practice: Week 8

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.

In this series, we’re going to focus on ground-based movements that will build your mobility. By the end of eight weeks, you’ll have a whole repertoire of movements you can practice. And if you practice these movements regularly, they will also build body awareness, stability, strength, and awareness of your environment. Plus, you might just have some fun.

MovNat 10-Minute Mobility Practice: Week 8

It’s our final week together! My goal in this series has been to begin equipping you with a library of natural movements so you can build your own sequences and own personal movement practice. Today I’m going to share a sequence I created so you can see an example of natural movement flow.

My sequence — make your own or follow along:

1. Lying breathing — 2 breaths
2. Lying with reaching — 2 breaths
3. Side roll to knee hand rocking x 1
4. Side roll to front rocking x 1
5. Bent sit head rotations — 1 per side
6. Front rocking to bent sit forward reach x 1
7. Lying to side roll to knee hand rocking x 1
8. Tripod transition to cross sit x 1
9. Cross sit to open sit to side bent sit x 1
10. Side bent sit reverse x 1
11. Side bent sit to deep kneeling — 1 per side
12. Deep kneeling to open sit x 1
13. Open sit to deep squat x 1
14. Deep squat to flexed foot kneeling x3
15. Deep squat to cross sit x 1
16. Backward rolling — 1 per side
17. Inverted crawl to
18. Inverted crawl rocking x 2
19. Bent sit reverse x 1

If you are brand-new to any kind of movement practice, don’t worry – these movements are scalable to all fitness levels and body types and I’ll show you how to do that in each video. No matter what “shape” you’re in, you may be surprised at what is difficult and what comes easily. The important thing is to listen to your body and back off if something doesn’t feel right.

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 danny@movnat.com through email.