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MovNat Adaptive Practice Sessions: Week of April 26, 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
- Forward Step Under : 6x : loaded for more challenge
- Overhead Press or Push Press : 8x
- Run : 1-2min : option to run on spot or perform jumping jacks
- Squat : 8x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Cross Sit Across Sideways Reach : 6x alternating
- Knee Hand Rocking : 8x
- Base Build : 3x/side
- Kneel to Tall Kneel : 6x
- Side Bent Sit Reverse : 6x
- Sideways Step Over : 5x/side
Emphasis:
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 : try to only touch your knees or buttocks down for a brief rest only ONCE per round
Foot Hand Crawl : 5m : *watch this great MNOC coach tutorial
then use the Tripod Transition to transition to:
Inverted Crawl : 5m
Repeat these two crawls back and forth, 5m each way, for time using the Tripod Transition to switch between each crawl.
Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min
Combo: 3-5 Rounds
- Step Up : 12x alternating : loaded for more challenge
- Backward Sprawl or Backward Sprawl from Kneel : 6x
- Split Sideways Jump : 6x alternating
- Pull Up : 6x or Pull Up Reach : 4x alternating sides each time or Side Hang : 80% max time
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Tripod Transition : 3x/side
- Deep Kneel Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Side Bent Sit Rotational Reach : 6x/side
- Bent Sit Upward Reach : 6x
Emphasis:
Perform the get ups and follow immediately with the carry. Do one side, take a brief rest, then repeat on the other side.
3-5 Sets : Rest 2-3min
Strength Get Up : 3-5
Shoulder Carry : 1min
Combo: 3-5 Rounds
- Hip Thrust Crawl : 10m
- Backward Roll Get Up : 2x/side
- Push Pull Crawl or Foot Elbow Crawl : 10m
- Rotational Rocking : 2 complete circles each direction
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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