MovNat Adaptive Practice Sessions Workouts: Week of May 24, 2021

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MovNat Adaptive Practice Sessions: Week of May 24, 2021

Session 1

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

Side Roll : 5x/direction
Side Bent Sit Reverse : 6x
Rotational Rocking : 3x/direction
Deep Kneel to Side Bent Sit : 8x alternating sides
Cross Sit Forward Reach : 5x
Sideways Step Over : 5x/side

Emphasis:

Option 1: Strict Sets : for more practical training try setting up obstacles to crawl under or through.

Hip Thrust Crawl : 5m : 3-4 Sets : Rest 1-2min

Shoulder Crawl : 5m : 3-4 Sets : Rest 1-2min

Option 2: For time in any order : 1-2min continuous : Rest 1-2min : adjust as needed

Use Rotational Rocking to change direction.

Combo: 3-5 Rounds

Run : 1-3min : option to run on spot or shadowbox
Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
Deep Squat : 30sec
Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible

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
Deep Kneel Sideways Reach : 6x alternating
Tripod Transition : 5x/side
Side Hang : 10-30sec
Prone Get Up : 5x

Emphasis:

Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load

Option to perform only the Overhead Press (adjusting load/reps for more or less challenge) and complete 1-3 more sets or progress with:

Push Press : 3-4 Sets : 6-8x : moderately challenging load
and/or
Push Jerk : 3-4 Sets : 3-5x : very challenging load

Combo: 3-5 Rounds

Balanced Walking Split Squat : 3m forward/backward : loaded for more challenge
Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m : or a mix
Deadlift : 6x
Pull Up : 6x or Pull Up Reach : 1-3x/side or Hang Knee Tuck : 5-8x

Session 3

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

Base Build : 3x/side
Knee Hand to Flexed Foot Kneel : 5x
Front Rocking : 6x
Figure Four Sit to Deep Half Kneel : 5x/side
Cross Sit to Tall Split Kneel : 6x alternating foot position
Side Bent Sit Rotational Reach : 6x/side

Emphasis:

Option 1: Individual Sets : 2-3 Sets/skill : Reps as indicated : Rest 1-2min

Option 2: Perform a mix of skills in clusters of 3-8x, with brief rests as needed, for 1-2min : 2-5 Sets : Rest 1-2min

Side Bent Sit Get Up : 3-5x/side : perform loaded for extra challenge

Figure Four Get Up : 3-5x/side : perform loaded for extra challenge

Cross Squat Get Up : 2-8x alternating position each time

Squat Get Up : 5-8x

Combo: 3-5 Rounds

Front Hang to Foot Pinch : 1-5x/side or Hanging Front Foot Lift : 3-6x
Inverted Crawl : 10m
Single Hand Carry : 45sec/side : add balance for more challenge
Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating

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 24, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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