MovNat Adaptive Practice Sessions Workouts: Week of March 8, 2021

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MovNat Adaptive Practice Sessions: Week of March 8, 2021

Session 1

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

Prone Get Up : 5x
Side Roll : 5x/direction
Side Bent Sit to Tall Split Kneel : 6x alternating sides
Deep Kneel Sideways Reach : 6x alternating
Sideways Step Under : 10x alternating sides
Deep Squat Backward Reach : 6x alternating

Emphasis:

Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min

Continue adding more load each set for 2-4 more sets : 3-8x : Rest 2-3min

Combo: 3-5 Rounds

Downward Jump : 5x
Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating
Forward Step Under : 6x : loaded for more challenge
Pull Up : 6x or Pull Up Reach : 4x alternating sides each time or Side Hang : 80% max time

Session 2

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

Side Bent Sit Reverse : 6x
Cross Sit Forward Reach : 5x
Cross Sit Across Sideways Reach : 6x alternating
Deep Kneel Reverse : 6x
Deep Knee Bend to Kneel : 5x
Tripod Transition : 5x/side

Emphasis:

Option 1: Perform each balance skill or drill individually : 2-3 Sets/Skill : Rest 1-2min or as needed

Option 2: Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20-30min : Rest as needed

Forward and Backward Counterbalance Drill : 3 Sets : 5-8x : Rest 1min

Proceed with:

Balanced Side Shuffle : 2 Sets : 6m/dir : Rest 1min
and/or
Balanced Deep Knee Bend Side Shuffle : 2 Sets : 3m/dir : Rest 1min

Balanced Tripod Transition : 5 Sets : 2-5x/side : Rest 1-2min

Combo: 3-5 Rounds

Overhead Press or Push Press : 8x
Run : 1-2min : option to run on spot or perform jumping jacks
Inverted Crawl : 10m
Shoulder Crawl : 5m
Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge

Session 3

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

Base Build : 3x/side
Knee Hand Rocking : 8x
Deep Kneel to Side Bent Sit : 6x
Figure Four Sit to Deep Half Kneel : 5x/side
Front Rocking : 6x
Deep Knee Bend : 3 breaths

Emphasis:

Option 1: Open Practice : 20min : Cluster Sets of a mix of listed skills : rest as needed

Option 2: as outlined

Sit to Backward Roll : 3 Sets : 2-5x/side : rest as needed

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : rest as needed

Progress to

Backward Roll Get Up : 3 Sets : 2-5x/side : rest as needed

Forward Roll : 3 Sets : 2-5x/side : rest as needed

Check out this great MNOC coach tutorial and read this full article on MovNat.com

Combo: 3-5 Rounds

Squat : 8x
Single Hand Carry : 30-45sec/side : add balance context for more challenge
Foot Hand Crawl : 5m Push Pull Crawl or Low Foot Hand Crawl : 5m : Foot Hand Crawl : 5m : under obstacle if available
Front Hang to Foot Pinch : 2-6x or Front Hang Scap Pull : 5-8x : change and position often

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 8, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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