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MovNat Adaptive Practice Sessions: Week of March 22, 2021
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
3-5 Sets/Skill : Rest 1-2min
Extended Step Up : 5-8x/side : bodyweight
Step Up : 6-8x/side : loaded using Front Carry, Single Hand Carry, or Shoulder Carry
Combo: 3-5 Rounds
- Backward Throw : 5-10x
- Inverted Crawl : 10m
- Foot Elbow Crawl : 10m
- Tripod Get Up : 3-5x/side
- Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Side Roll : 5x/direction
- Side Bent Sit Reverse : 6x
- Deep Kneel Sideways Reach : 6x alternating
- Cross Sit Forward Reach : 5x
- Sideways Step Over : 5x/side
Emphasis:
Option 1 : 3-4 Sets/Skill : Rest 1-2min : for more practical training try setting up obstacles to crawl under or through.
Hip Thrust Crawl : 5m
Shoulder Crawl : 5m
Option 2: For time in any order : 30sec-1min continuous : adjust rest period if necessary
Combo: 3-5 Rounds
- Overhead Press or Push Press : 8x
- Run : 1min : option to run on spot or perform jumping jacks
- Backward Sprawl From Kneel : 6x or Backward Sprawl (Neutral Spine) or Backward Sprawl (Hips Extended) : 8x
- Single Hand Carry : 45sec/side : add balance context for more challenge
- Backward Roll Get Up : 2x/side or Figure Four Get Up : 3x/side
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
- Knee Hand Rocking : 8x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Tripod Transition : 5x/side
Emphasis:
2-3 Sets/Skill : Rest 2-3min
Vertical Hand Press : 5-8x
Vertical Hand Press with Leg Lift : 4-8x alternating sides
Tripod Vault Reverse : 4-8x alternating sides
Combo: 3-5 Rounds
- Hang Knee Tuck : 5-10x : option to hold tuck at last rep as long as possible for more challenge
- Prone Get Up or Prone Power Get Up : 6x
- Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
- Rotational Rocking : 2 complete circles each direction
- Balance Side Shuffle : 4 x 1.5m back and forth or Balanced Deep Knee Bend Side Shuffle : 1 x 3m back and forth : carry a load for more challenge
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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