MovNat Adaptive Practice Sessions Workouts: Week of January 4, 2021

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MovNat Adaptive Practice Sessions: Week of January 4, 2021

Session 1

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Front Rocking : 8x
Side Roll : 5x/direction
Front Hang Scap Pull : 6x
Side Bent Sit Rotational Reach : 6x/side
Cross Sit Across Sideways Reach : 6x alternating
Side Hang Scap Pull : 6x

Emphasis:

Option 1:

Side Hang to Leg Hook : 3-5 Sets : 4-8x alternating : Rest 2-3min

Option 2:

Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds

Foot Hand Crawl : 30sec : move forward, backward, and sideways
Inverted Crawl : 10m
Squat Get Up : 5-10x and/or Backward Roll Get Up : 2x/side
Leg Swing Jump : 5x/side or Split Sideways Jump : 6x alternating

Session 2

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Prone Get Up : 5x
Deep Knee Bend to Flexed Foot Kneeling : 5x
Side Bent Sit to Tall Split Kneel : 6x alternating sides
Kneel to Tall Kneel : 6x
Sideways Step Under : 10x alternating sides
Deep Squat Backward Reach : 6x alternating

Emphasis:

Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : bodyweight or light load : Rest 1-2 min

Split Squat : 3-4 Sets : 8x/side : medium to heavy load : Rest 2min

Use either Single Hand Carry or Front Carry or Shoulder Carry and be sure to switch sides often.

Combo: 3-5 Rounds

Balance Tripod Transition : 3-8x/side
Pull Up : 3-8x or Pull Up to Elbow Hang : 2-8x alternating sides each time or Side Hang : 80% max time
Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating
Hip Thrust Crawl : 5m

Session 3

Warm Up: 2 Rounds : Hold Position for 1-2 Breaths

Emphasis:

3-5 Sets : : Rest 1-2min between sets/skills

Option 1: Perform 5-8x either sprawl plus either get up

Option 2: Perform Sets and Reps as indicated

Backward Sprawl From Kneel : 5-8x

Backward Sprawl – Neutral Spine Variation : 5-8x

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Tripod Get Up : 3-5x/side

Figure Four Get Up : 3-5x/side : perform loaded for extra challenge

Combo: 3-5 Rounds

Shoulder Crawl : 5m
Rotational Rocking : 2x full circle/direction
Foot Elbow Crawl : 10m
Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
Upward Jump + Downward Jump : 6x

Start Moving Naturally At Home

Our e-course, MovNat Level 1 Fundamentals, is a perfect resource for beginning your Natural Movement Fitness journey at home! If you want to build your movement and fitness from the ground up and regenerate your body using practical, natural movements that enhance fitness, function, and physical capability, learn more at the link below.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of January 4, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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