Strength & Conditioning - A 4-Week MovNat Primer with Erwan Le Corre: Week 3

Erwan Le Corre

Coach

MovNat

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 Three: Four Days of MovNat Sessions from Erwan Le Corre

Day 1

All moves are loaded. See videos below for demonstrations.

 

Workouts, strength and conditioning, Elite Programming, Elite Workout Programs

  • Stepping Over x 8
  • Stepping Under x 8
  • Lateral Figure Four Seated to Tall Split Kneeling (Alternate sides) x 8
  • Deep Knee Bend x 8
  • Deep Knee Bend Stances x 8 (Hold as long as you can.)
  • Split Squat (Alternate sides) x 8
  • Medium Kneeling to Tall Kneeling x 8
  • Deep Knee Bend to Tall Half-kneeling (Alternate sides) x 8

 

 

Stepping Over:

 

 

Stepping Under:

 

 

 

Lateral Figure Four Seated to Tall Split Kneeling:

 

Deep Knee Bend:

 

Deep Knee Bend Stances:

 

Split Squat:

 

Medium Kneeling to Tall Kneeling:

 

Deep Knee Bend to Tall Half-Kneeling:

 

Day 2

All moves are loaded. See videos below for demonstrations.

 

  • Stepping Over x 12
  • Stepping Under x 12
  • Lateral Figure Four Seating to Tall Split Kneeling (Alternate sides) x 12
  • Deep Knee Bend x 12
  • Deep Knee Bend Stances x 12 (Hold for 10 seconds)
  • Deep Squat x 12
  • Deep Squat to Medium Half-kneeling (Alternate sides) x 12
  • Deep Squat to Tall Kneeling x 12

 

Deep Squat (add weight for this week's workout):

 

 

Deep Squat to Medium Half-Kneeling:

 

Deep Squat to Tall Kneeling:

 

Day 3

All moves are loaded. See videos below for demonstrations.

 

  • Deep Squat x 16
  • Deep Knee Bend to Tall Deep Knee Bend x 6 (Hold the tall stance for 10 seconds)
  • Deep Squat to Deep Half-kneeling (Alternate sides) x 16
  • Deep Squat to Medium Kneeling x 16
  • Deep Kneeling to Lateral Half-kneeling (Alternate side) x 16
  • Split Deep Knee Bend Reverse x 16

 

Deep Knee Bend to Tall Deep Knee Bend:

 

Deep Squat to Deep Half-kneeling:

 

Deep Squat to Medium Kneeling:

 

Deep Kneeling to Lateral Half-kneeling:

 

Split Deep Knee Bend Reverse:

 

Day 4

All moves are loaded. See videos below for demonstrations.

 

  • Deep Squat x 20
  • Deep Knee Bend to Tall Deep Knee Bend x 8 (Hold the tall stance for 10 seconds)
  • Deep Squat to Deep Kneeling x 20
  • Deep Kneeling to Lateral Half-kneeling (Alternate sides) x 20
  • Deep Kneeling to Lateral Half-kneeling to Split Kneeling (Alternate sides) x 20
  • Split Deep Knee Bend Reverse x 20

 

Deep Squat to Deep Kneeling:

 

Deep Kneeling to Lateral Half-kneeling to Split Kneeling:

 

Split Deep Knee Bend Reverse:

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