MovNat Adaptive Practice Sessions Workouts: Week of March 29, 2021

Sign up for our free MovNat Adaptive Practice Sessions newsletter and we’ll send you new MovNat workouts every week.

Our MovNat Adaptive Practice Sessions will help you improve your movement skills, fitness, and mobility naturally and get fit for the real world, whether you’re a total beginner or experienced mover.

These emails are one of the many free resources we provide to help you follow a structured approach to Natural Movement Fitness.

Click here to get free MovNat workouts delivered weekly!

MovNat Adaptive Practice Sessions: Week of March 29, 2021

Session 1

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

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

Emphasis:

Squat Get Up : 2-3 Sets : 5-12x : Rest 1-2min
and/or
Single Leg Squat Get Up : 2-3 Sets : 1-5x/side : Rest 2-3min

Squat : 3-4 Sets : 6-8x : Rest 2-3min

Combo: 3-5 Rounds

Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
Push Pull Crawl : 10m
Lapping to Chest Carry or Clean : 6x
Forward Roll : 1-3x/side or Rotational Rocking : 10sec/dir

Session 2

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

Side Roll : 5x/direction
Knee Hand Rocking : 8x
Side Bent Sit Rotational Reach : 6x/side
Extended Half Kneel : 6x alternating sides – hold 1 breath
Cross Sit Across Sideways Reach : 6x alternating
Side Hang to Scap Pull : 6x

Emphasis:

Jumping Pull Up : 1-3 Sets : 5-8x : Rest 2min

Pull Up : 1-3 Sets : 5-8x : Rest 2min

Pull Up to Forearm Hang : 1-2 Sets : 1-3x/side : progress to next section for progression.

Pull Up Reach : 1-3 Sets : 4-6x alternating : rest 2min

If you are unable to perform the pull ups or the listed progressions, perform:

Side Hang to Scap Pull : 3-4 Sets : 6-12x : Rest 2min

Side Hang : 3-6 Sets : as long as you can Rest 2x longer than your hang time

Combo: 3 Rounds

Foot Hand Crawl : 10m
Inverted Crawl : 10m
Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
Balance Tripod Transition : 3x/side

Session 3

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

Kneel to Tall Kneel : 6x
Deep Knee Bend to Flexed Foot Kneeling : 5x
Deep Kneel Reverse : 6x
Tripod Transition : 3x/side
Front Rocking : 8x
Side Bent Sit Reverse : 6x

Emphasis:

Option 1: Spend 15-20min practicing the following jumps as mixed clusters of 3-8x of singular or mixed skills, or in a series utilizing various skills : Rest as needed. Focus on precision and soft landings. Reps are only suggestions.

Option 2: 2-3 Sets/skill : Rest 2-3min

Add landing targets for precision, various distances, objects to jump over, onto, or off of.

Leg Swing Jump : 6-12x alternating sides

Split Sideways Jump : 6-12x alternating direction

Forward Jump : 5-8x

Double Forward Jump : 4-6x

Combo: 3-5 Rounds

Forward Step Under : 6x : loaded and/or balanced for more challenge
Push Pull Crawl or Low Foot Hand Crawl : 5m : under obstacle if available
Sideways Step Over : 5x/side : loaded and/or balanced 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

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 29, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

Related Posts