MovNat Adaptive Practice Sessions Workouts: Week of April 19, 2021

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MovNat Adaptive Practice Sessions: Week of April 19, 2021

Session 1

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

Emphasis:

Balanced Foot Hand Crawl : 5-8 Sets : 5m : rest 1-2min : go forward AND backward for more challenge

Watch this tutorial that offers great tips, breakdowns, and options for beginners.

Combo: 3-5 Rounds

Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
Side Hang or One Arm Hang : 80% max time
Cross Squat Get Up : 4x or Squat Get Up : 5-10x
Leg Swing Jump or Split Jump : 3-5x/side
Backward Roll Get Up : 1-3x/side or Rotational Rocking : 1-3x full circle/direction

Session 2

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
Figure Four Sit to Deep Half Kneel : 5x/side
Sideways Step Under : 10x alternating sides
Deep Squat Backward Reach : 6x alternating

Emphasis:

Extended Balance Warmup

2-5 Sets : 1-2min mix of skills : Rest 1-2min : bodyweight or light load

Pivot Reverse : Split Squat Pivot Reverse : Balance Split Squat

Split Squat : 3-4 Sets : 6-8x/side : heavy load : Rest 2min

Use either Front Carry, Shoulder Carry, or Single Hand Carry and be sure to switch sides often.

Combo: 3-5 Rounds

Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating
Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m
Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
Single Hand Carry : 30sec-1min/side : add balance context for more challenge

Session 3

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

Deep Kneel Sideways Reach : 5x/side
Tripod Transition : 3x/side
Front Hang Scap Pull : 6x
Side Bent Sit Rotational Reach : 6x/side
Cross Sit Across Sideways Reach : 6x alternating
Side Hang Scap Pull : 6x

Emphasis:

Front Hang to Foot Pinch : 3-5 Sets : 2-5x : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable vertical surface to assist in getting the feet to the horizontal surface of support

Option to perform Front Hang Scap Pull : 5-8x : hold last rep as long as possible : lift knees or feet for more challenge

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds

Forward Sprawl or Prone Power Get Up : 3-6x : option to perform from knees
Shoulder Crawl : 5m
Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
Forward Jump : 6x

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 April 19, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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