20-minute Natural Movement Workout 

⭐️ FREE 10-day Ground Mobility Course
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⭐️STRENGTH & MOBILITY TRAINING PROGRAMS on my APP
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⭐️ 6-week MORNING MOVEMENT program
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⭐️Round Movement Mat
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⭐️Follow me on INSTAGRAM
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This 20-minute guided practice is a mixture of ground and standing movements. The session is more of a free form flow - there are no pre-determined sets / reps. Instead the focus is on exploration, play, and movement variability. Observe your movements from the inside out and make the necessary modifications to make the movements work for you. The primary benefits of the practice are increased mobility, balance, and coordination for real world movement competence.
Difficulty level: Beginner / Intermediate
Equipment: None
Venue: Comfortable floor / grass space.
0:00 Introduction
0:19 Kneeling Rotation Reach
1:21 Tall Kneeling OH Reach
2:00 Tall Kneeling Back Reach
2:39 Kneeling Step Outs
3:55 Push Up to Crawl Lunge
4:46 Close Half Kneel Hold
5:05 Kneeling Get Up
6:18 Knee Walking
6:38 Split Kneel Reversal to Side Sit
6:57 Side Sit Swivel Reverse
7:16 Swivel Reverse to Split Kneel Reverse
7:52 Split Kneeling Lateral Roll
8:45 Crawl to Deep Hinge
10:03 Foot-Hand Crawl (Forward / Reverse)
10:29 Crawl to Tripod Sit
11:01 Foot-Hand Crawl (Lateral)
11:24 Crawl Rolling Transition
13:05 Squat Walking
14:07 Split Kneel Walk
14:40 Crossover Low Walk
15:06 Step Overs
15:33 Duck Unders
16:50 Lunge Transitions
18:23 Squat Transitions
19:25 Long Sit Reaches