MovNat Adaptive Practice Sessions Workouts: Week of March 1, 2021

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MovNat Adaptive Practice Sessions: Week of March 1, 2021

Session 1

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

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

Emphasis:

Open Practice : spend 20min practicing the following skills : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability

Side Swing : 6-10x

Side Swing Hang Hold : 2-8x

Side Hang Knee Tuck : 5-8x

and/or

Side Hang Front Foot Lift : 1-5x

Side Hang Side Foot Lift : 3-8x

Side Hang to Leg Hook : 5x

and/or

Front Hang to Foot Pinch : 5x

Combo: 3 Rounds

Hip Thrust Crawl : 10m
Cross Squat Get Up : 4x or Squat Get Up : 5-10x
Leg Swing Jump or Split Jump : 3x/side
Prone Get Up or Prone Power Get Up : 5x

Session 2

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

Deep Knee Bend to Flexed Foot Kneeling : 5x
Deep Kneel Reverse : 6x
Extended Half Kneel : 6x alternating sides – hold 1 breath
Bent Sit Upward Reach : 6x
Elbow Roll : 3x/side
Tripod Transition : 3x/side

Emphasis:

Strength Get Up : 3-5 Sets : 3x/side : Rest 3-5min

Tripod Get Up : 3 Sets : 5x/side : Rest 3-5min

Power Tripod Get Up : 3 Sets : 5x/side : Rest 3-5min

Combo: 3-5 Rounds

Backward Sprawl or Backward Sprawl from Kneel : 6x
Lapping to Chest Carry or Clean : 5x + Chest Carry : 1min *add balance context and/or stepping over objects
Backward Roll Get Up : 2x/side or Rotational Rocking : 2x full circle/direction
Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge

Session 3

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

Emphasis:

Balanced Foot Hand Crawl : 5 Sets : 5m : rest 1-2min : option to just practice the skill with short sets and rest as needed

Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : you may touch your knees down for a brief rest only ONCE per round

Foot Hand Crawl *watch this great MNOC coach tutorial

Foot Elbow Crawl

Push Pull Crawl (watch this tutorial)

Low Foot Hand Crawl (advanced)

Beginner – 30sec-1min

Intermediate – 1-2min

Advanced – 2+min

Combo: 3-5 Rounds

Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
Side Hang or One Arm Hang : as long as possible
Pivot Reverse or Split Squat Pivot Reverse 6x
Step Up : 12x alternating : loaded for more challenge
Forward Sprawl or Prone Power Get Up : 3-6x : option to perform from knees

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 March 1, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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