Erwan Le Corre is the founder of MovNat, an innovative physical fitness approach that is grounded in ancient physical fitness practices and a broader understanding of human movement and health. Get a taste of what Erwan’s philosophy is all about with these exclusive workouts.
Click here to read more about Erwan’s unique approach to physical fitness.
To learn more about Erwan, read our feature interview:
Featured Coach: Erwan Le Corre, Part 1 – The Roots of MovNat
Featured Coach: Erwan Le Corre, Part 2 – Freedom of Movement and Mind
Week Two: Four Days of MovNat Sessions from Erwan Le Corre
This week you are being introduced to “context-adaptive” locomotive drills, i.e. unloaded movements that must adapt to environmental demands. Some moves are similar to those of the first week and others are new and more challenging. Expect more reps right off the bat as the first week of practice should have loosened up your joints a little.
At first, train with simple and safe props as indicated. You are free to increase complexity and challenge as long as it is not detrimental to movement quality (or your own safety). For instance, instead of using a 2×4, you may use a rounded metal bar. Ultimately, movements may have to adapt to real-world parameters that can be significantly more demanding, but if you’re a beginner don’t be a jackass and don’t underestimate the challenge of a simple 2×4 board.
Props:
- A hurdle, dowel, or broom stick. You’ll place this between 2 chairs (2 buckets, 2 boxes, 2 piles of books, whatever). You could also attach a piece of string between 2 chairs (or 2 trees, 2 neighbors – you get the point).
- An 8 to 12 foot 2×4 board. Costs less than five bucks if you don’t have one or can’t borrow one somewhere. Or anything that looks like a long, narrow surface like that, that is stable, and that you can keep at ground level so you keep the training safe.
- A yoga mat. Only if you haven’t mentally toughened up yet. Don’t you know strength is also and primarily in the mind?
Day 1
(See video demonstrations below)
- Stepping Over Hurdle x 10: Perform dynamically, avoid counterbalancing with your arms. Switch sides.
- Stepping Under Hurdle x 10: Perform dynamically, avoid rounding the back. Switch sides.
- Lateral Figure Four Sitting to Tall Split Kneeling x 10: Switch sides
- Deep Knee Bend to Tall Deep Knee Bend x 6: Perform while balancing. Avoid counterbalancing. Hold the tall stance 10 seconds each time.
- Deep Squat x 20
- Slow Split Squat x 10: Perform while balancing. Avoid counterbalancing. Switch sides.
- Dynamic Split Squat x 10: As above.
Stepping Over Hurdle:
Stepping Under Hurdle:
Lateral Figure Four Sitting to Tall Split Kneeling:
Deep Knee Bend to Tall Deep Knee Bend:
Deep Squat:
Slow/Dynamic Split Squat:
Day 2
- Stepping Over Hurdle x 10: Perform dynamically, avoid counterbalancing with your arms. Switch sides.
- Stepping Under Hurdle x 10: Perform dynamically, avoid rounding the back. Switch sides.
- Lateral Figure Four Sitting to Tall Split Kneeling x 12
- Deep Knee Bend to Tall Deep Knee Bend x 8: Perform while balancing. Avoid counterbalancing. Hold the tall stance 10 seconds each time.
- Deep Squat to Tall Kneeling x 15
- Dynamic Deep Knee Bend x 10: Perform while balancing. Avoid counterbalancing. Start standing and get back to a standing position.
- Slow and Controlled Deep Knee Bend Stances x 10: Perform while balancing. Start standing, lower your body slowly, and hold the deep stance for 10 seconds.
Deep Squat to Tall Kneeling:
Dynamic Deep Knee Bend:
Slow and Controlled Deep Knee Bend Stances:
Day 3
- Stepping Over Hurdle x 10: Perform slowly, avoid counterbalancing with your arms. Switch sides.
- Stepping Under Hurdle x 10: Perform slowly, avoid rounding the back. Switch sides.
- Lateral Figure 4 Sitting to Tall Split Kneeling x 14: Switch sides.
- Deep Squat to Medium Kneeling x 20
- Deep Kneeling to Lateral Half-kneeling x 20: Switch sides.
- Deep Knee Bend to Tall Deep Knee Bend x 10: Perform while balancing. Avoid counterbalancing. Hold the tall stance 10 seconds each time.
Deep Squat to Medium Kneeling:
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Deep Knee Bend to Tall Deep Knee Bend:
Day 4
- Stepping Over Hurdle x 10 : Perform slowly, avoid counterbalancing with your arms. Switch sides.
- Stepping Under Hurdle x 10: Perform slowly, avoid rounding the back. Switch sides.
- Lateral Figure Four Sitting to Tall Split Kneeling x 16: Switch sides.
- Deep Squat to Deep Kneeling x 20
- Deep Kneeling to Lateral Half-kneeling x 20: Switch sides.
- Deep Kneeling to Lateral Half-kneeling to Split Kneeling x 10: Switch sides.
- Split Deep Knee Bend Reverse x 12: Perform while balancing on a narrow surface.
Deep Squat to Deep Kneeling:
Deep Kneeling to Lateral Half-kneeling:
Deep Kneeling to Lateral Half-kneeling to Split Kneeling:
Split Deep Knee Bend Reverse:
