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MovNat Adaptive Practice Sessions: Week of February 22, 2021
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- 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:
Split Squat : 3-4 Sets : 6-8x/side : heavy load : Rest 2min
Use either Single Hand Carry or Front Carry or Shoulder Carry and be sure to switch sides often.
Optional Balance Extra
2-3 Sets : bodyweight or light load : Rest 1-2 min
Pivot Reverse or Split Squat Pivot Reverse then a Balance Split Squat : 12x
Combo: 3-5 Rounds
- Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating\
- Hanging Front Foot Lift : 3-6x
- Inverted Crawl : 10m
- Foot Elbow Crawl : 10m
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Sideways Step Over : 5x/side
Emphasis:
Single Hand Carry : 3-5 Sets : add a balance context, stairs, step ups, or precision stepping on targets or obstacles for more challenge
Beginner : 15sec/side : light to moderate load : rest 1min
Intermediate : 30sec/side : medium to challenging load : rest 1-2min
Advanced : 1+min/change hands when necessary : heavy and very challenging load : rest 2-3+min
Combo: 3-5 Rounds
- Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m : or a mix
- Rotational Rocking : 2 complete circles each direction
- Balanced Tripod Transition : 3-5x/side
- Forward Jump : 5x
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Kneel Sideways Reach : 6x alternating
- Tripod Transition : 5x/side
- Side Hang : 10-30sec
- Prone Get Up : 5x
Emphasis:
Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load
Option to perform only the Overhead Press (adjusting load/reps for more or less challenge) and complete 1-3 more sets or progress with:
Push Press : 3-4 Sets : 6-8x : moderately challenging load
and/or
Push Jerk : 3-4 Sets : 3-5x : very challenging load
Combo: 3-5 Rounds
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Front Swing Throw: 8x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
- Foot Hand Crawl : 5m Push Pull Crawl or Low Foot Hand Crawl : 5m : under obstacle if available
- Shoulder Crawl : 5m
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.
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