MovNat Adaptive Practice Sessions Workouts: Week of May 10, 2021

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MovNat Adaptive Practice Sessions: Week of May 10, 2021

Session 1

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

Knee Hand Rocking : 6x
Tripod Transition : 6x alternating
Deep Kneel Reverse : 6x
Side Bent Sit Reverse : 6x
Deep Knee Bend to Flexed Foot Kneeling : 5x
Sideways Step Over : 5x/side

Emphasis:

Enjoy this Introduction to Vaulting tutorial prior to practice. If you are an experienced or advanced practitioner delay the loaded tripod vault until AFTER practicing the more challenging vaults.

Tripod Vault : 3 Sets : 5x/side : Rest 1-2min

Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video

Optional Balanced Tripod Transition elevated or ground level on a 2×4

Experienced practitioners:

Side Vault : open practice : rest as needed

Split Vault : open practice : rest as needed

Advanced practitioners:

Front Vault : open practice : rest as needed

Inverted Vault : open practice : rest as needed

Combo: 3-5 Rounds

Push Pull Crawl : 10m
Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Side Swing : 6-10x or Side Swing Traverse : 2m/direction
Clean : 6x

Session 2

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

Bent Sit Upward Reach : 6x
Bent Sit to Tall Split Kneel : 6x alternating sides
Side Hang : 10-30sec
Knee Hand to Flexed Foot Kneel : 5x
Base Build : 3x/side
Tripod Transition : 5x/side

Emphasis:

Vertical Hand Press : 2-3 Sets : 5-8x : Rest 2-3min
and/or
Vertical Hand Press with Leg Lift : 2-3 Sets : 4-10x alternating sides

Combo: 3-5 Rounds

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
Single Hand Carry : 45sec/side : add balance context for more challenge
Inverted Crawl : 10m
Step Up : 12x alternating : loaded for more challenge

Session 3

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

Front Rocking : 8x
Bent Sit to Deep Squat
Cross Sit Forward Reach : 5x
Figure Four Sit to Deep Half Kneel : 5x/side
Extended Half Kneel : 6x alternating sides – hold 1 breath
Prone Get Up : 5x

Emphasis:

Perform the following sequence of skills starting on one side, brief rest, then repeat on the other side. You may use a rock, sandbag, log, or any other challenging object.

3-5 Sets : Reps as indicated : Rest 2-3min

Lapping to Shoulder Carry or Log Shouldering : 1x

Shoulder Carry : 20sec (try this Hands Free Shoulder Carry for more challenge)

Shoulder Carry Switch : 4x : should return to original shoulder

Shoulder Carry Squat : 3-5x

Combo: 3-5 Rounds

Prone Get Up or Prone Power Get Up : 6x
Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible
Pivot Reverse or Split Squat Pivot Reverse 6x
Hip Thrust Crawl : 5m
Foot Hand Crawl : 30sec : add Balanced Foot Hand Crawl 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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of May 10, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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